Good times

By: 321go 1 Comment


The day after Christmas my family wanted to do a WOD at the new Creek Building.  We had quite a crowd.  

Monday WOD

Jump 150 or  50 DU (Do only once at beginning of WOD)


30 Med Ball Sit-ups

20 Ring Dips

10 Over Head Squat  115/75


Jump 150 or 50 DU (Do only once at the end of WOD)

3  2  1  Rounds

Cool Down

Strict Pull-Ups 3  2  reps

Advanced  Intermediate  Foundational

Scale to capabilities 


  1. I am fairly certain that the gentleman on the right in that pic is juicin’…

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