Monday, December 22, 2014

Remember our holiday schedule this week! There are no afternoon classes on Wednesday, we're closing after the Lunch Express, closed Thursday for Christmas, back to normal on Friday!!

In case you're running out of gift ideas for Christmas!!

Arm/Leg Swings
250m Row
2x10 of:
Mountain Climbers
Kipping Glides
DB Thrusters
Bear Complex up to your WOD weight

"12 days of Christmas”
This WOD is completed just like the song!!
1 Shoulder Press, then 2 Front Squat and 1 Shoulder Press, then 3 PP 2 F. Sqt 1 Shoulder Press, etc
Rx = 95/63# Merry Christmas
  1 Shoulder Press
  2 Front Squat
  3 Push Press
  4 Back Squat
  5 Push Jerks
  6 Hang Power Cleans
  7 Deadlifts
  8 Barbell Push-ups
  9 SDHP
10 Lateral Bar Hops
11 Squat Cleans
12 Power Snatch
Rx+ = 115/73#
Coach’s Notes: Dress festive! ex: Santa hat, elf ears, green or red, or just something fun. Post time completed to comments.

Work on a Goat

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