WOD 01/02/14

For the month of January we'll be running a membership special.  Anyone that would like to pay for 3 months in advance...will get the 4th month free.  In the future (after January 2014)...this offer will only be valid for new members.

Individual: ($100.00) - $300.00 for 4 months
Couple: ($180.00) - $540.00 for 4 months
Quapaw Employee: - ($85.00) - $255.00 for 4 months
Full Time Student: ($85.00) - $255.00 for 4 months
Police/Fire/Military/First Responder/Teacher ($90.00) - $270.00
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Warmup:  Line/Agility Drills, any mobility/mashing you need

While prepping for the WOD...get 30 back extensions and 75 ab movements of your choice done.

Need to start the WOD at 25 after the hour.
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WOD: For time

50-40-30-20-10

Row Calories

Russian KB Swings 70/53

Double Unders