In the Spirit

As many reps as possible in 4 minutes of:

Max 180 degree burpees

Rest 1 minute

As many reps as possible in 4 minutes of:

Max Row

Rest 1 minute

As many reps as possible in 4 minutes of:

Max double unders

Rest 1 minute

Run 400 meters

30 knees to elbows

Score as total reps and time of final couplet.

This WOD is only part of the Next Level Invitational workouts for this weekends competition.  Check out the full workout and movement standards here.

A new chapter is about to unfold…

In case you haven’t seen the facebook event for the Holiday Party on Sunday, December 19th:

Hop on board! The Party Bus is leaving from the box, heading up north on PCH to beautiful Malibu Wines for a potluck/picnic/lunch and wine, continuing on to Point Dume Beach for some fun in the sand and back down to MDR.

What’s included: Party Bus with dance floor and stripper pole, driver, booze on the bus, wine at Malibu Wines

What to bring: dish to share with everyone at Malibu Wines, jeans or comfy clothes in case there is some team fun at Point Dume.

Cost is $35/person. First come, first served. Space is limited to 40 people. (27 already signed up!)

Hope to see you there!

Sign up on the FB event or write in comments below and we can add you to the list.