Wednesday 12.16.15

Synchronize THIS

Because we have 16 people competing in this weekend's 2-day Christmas Classic Competition, we have a modified schedule for this FRIDAY, 12/18, and SATURDAY, 12/19.

FRIDAY, 12/18, will have 3 WODs only:

5:30 AM, 12 PM, and 4:30 PM.

SATURDAY, 12/19, Open Gym will be from 8 to 10 AM ONLY.

We encourage you to head on up to the PepsiCo Recreation Center, 1025 30th Street, in Rock Island to catch the action on Friday or Saturday.

Our Christmas Party is also this Saturday at 7 PM. White elephant gift exchange. Stupid human tricks. Excellent food, beverages, and company. Join us!

WOD

8 Rounds

3 weighted dips
Pistols in between rounds
--
EMOM for 18 minutes:
Evens (0, 2, 4...16): 5 seated box jumps (30/24)
Odds (1, 3, 5....17): 1 clean and jerk (225/145), 20 doubleunders