WOD

CrossFit Odyssey – CrossFit Joints/Tens (No Measure) Joints Ten of each: Pushups, Back Extensions (supermans), Situps, Air Squats, Pull-ups, Push Presses and Overhead Squats . Warm-up Partner 1 Bikes while Partner 2 completes the exercise (switch after each exercise): 50 Feet / Direction Banded Monster

CrossFit Odyssey – CrossFit General Warm-Up 2 Rounds, of: 100 Meter Jog 15 Banded Good Mornings 10 Box Step-Ups 25-seconds each side – Side Plank Specific Warm-Up Take 5:00 and build to working Deadlift weight, then complete: 5 Deadlifts (at workout weight) 5 calorie Bike

CrossFit Odyssey – CrossFit Warm-up General Warm-Up 2 Rounds, of: 100 Meter Jog 15 Banded Good Mornings 10 Box Step-Ups 25-seconds each side – Side Plank Specific Warm-Up Take 5:00 and build to working Deadlift weight, then complete: 5 Deadlifts (at workout weight) 5 calorie

CrossFit Odyssey – CrossFit Joints/Tens (No Measure) Joints Ten of each: Pushups, Back Extensions (supermans), Situps, Air Squats, Pull-ups, Push Presses and Overhead Squats . Warm-up 2 Rounds, of: 100 Meter Jog 15 Banded Good Mornings 10 Box Step-Ups 25-seconds each side – Side Plank

CrossFit Odyssey – CrossFit Joints/Tens (No Measure) Joints Ten of each: Pushups, Back Extensions (supermans), Situps, Air Squats, Pull-ups, Push Presses and Overhead Squats . Warm-up 2 Rounds, of: 100 Meter Jog 15 Banded Good Mornings 10 Box Step-Ups 25-seconds each side – Side Plank

Announcements REMINDER – Holidays get together at the Rustic this Sunday at 11:30 – brunch and mimosas!!! Bring the family! CrossFit Odyssey – CrossFit Joints/Tens (No Measure) Joints Ten of each: Pushups, Back Extensions (supermans), Situps, Air Squats, Pull-ups, Push Presses and Overhead Squats .

Announcements REMINDER – Holidays get together at the Rustic this Sunday at 11:30 – brunch and mimosas!!! Bring the family! CrossFit Odyssey – CrossFit Joints/Tens (No Measure) Joints Ten of each: Pushups, Back Extensions (supermans), Situps, Air Squats, Pull-ups, Push Presses and Overhead Squats .

Announcements REMINDER – Holidays get together at the Rustic this Sunday at 11:30 – brunch and mimosas!!! Bring the family! CrossFit Odyssey – CrossFit Joints/Tens (No Measure) Joints Ten of each: Pushups, Back Extensions (supermans), Situps, Air Squats, Pull-ups, Push Presses and Overhead Squats .

Announcements REMINDER – Holidays get together at the Rustic this Sunday at 11:30 – brunch and mimosas!!! Bring the family! CrossFit Odyssey – CrossFit Joints/Tens (No Measure) Joints Ten of each: Pushups, Back Extensions (supermans), Situps, Air Squats, Pull-ups, Push Presses and Overhead Squats .

Announcements REMINDER – Holidays get together at the Rustic this Sunday at 11:30 – brunch and mimosas!!! Bring the family! CrossFit Odyssey – CrossFit Joints/Tens (No Measure) Joints Ten of each: Pushups, Back Extensions (supermans), Situps, Air Squats, Pull-ups, Push Presses and Overhead Squats .