Thursday 12.15.22

by Spearfishyoga

**No 5am or 8:15am Classes due to weather! We will re-evaluate for the evening classes. No equipment WOD posted yesterday, so you can workout from home if needed. Text Mel if you’d like the door code 605-645-2216

WOD

Make-up Day – pick a day you missed and do that strength and WOD

Or

4k Row or 350/300 cal Bike

Every 3 min, do 10 Wallballs 20/14

*Pick whatever machine you didn’t do last week

**Do not exceed 10 Rounds

***STRICT Cap of 30min – score is time completed or reps completed at 30 min