Strength: Find your 1rm Deadlift
3 Individually timed rounds
250m Row or 200m Run (by request: Maria please do rowing so Chase has your times compare his with)
20 Box Jumps
20 Kettlebell Swings (55/35)
Sooooo what are we going to do today, what wod are we going to do.......Fran is always Fun for Friday.
I know we have some really cool and fun people in the gym and with the holiday season coming, can one of you super cool people please pimp yourself with the Christmas Spirit like this guy. please please please please please, I'd do it myself but Erin would kill me :)