December 13th 2011

December 17th – UGLY SWEATER Holiday Party at the box…11am. Bring food and drinks. Be there!
December 18th – Pump’s Fundraiser in East Hanover NJ. Its starts at 9:30am so we will meet at the box at 7:15 to leave 7:30 sharp to carpool!

5 minutes of:
10 Hang Power Cleans @135, 95
10 Hand Release Push Up
Rest 1 minutes then,
5 minutes of:
5 Front Squats @135, 95
10 Pull Ups
Rest 1 minute then,
5 minutes of:
30 Double Unders
15 Ab mat Sit Ups

Watch this video to improve your front squat


  1. UGLY Sweater WOD. PUMP event. STOKED!