Monday, November 26, 2012

Only two weeks before our "Minute to Win it" Christmas party!!
If you haven't already found a partner keep looking!!!
 
Reindeer games are 3 weeks out, so show up Tue&Thur for a taste!
 
Jennifer recovering from her 123# PR Split Jerk!!!!


Arm/Leg Swings
2x10 of:
Air Squats
DB Press
Kipping Glides
Box Dips

This is a 36:00 WOD so warm-up and be ready to go
WOD
3 Rounds of:

Row 2 Minutes for Max Distance
Rest 60 seconds, then:

AMRAP in 2 minutes of:
10 Push Press 75/53# (Rx+ = 95/73#)
10 Goblet Squats 53/35#
Rest 60 seconds, then:

AMRAP in 2 minutes of:
10 Box Jumps 24/20"
10 Push-Ups (feet on your box)
Rest 60 seconds, then:

AMRAP in 2 minutes of:
10 SDHP 75/53# (Rx+ = 95/73#)
10 Ab-mat Sit-ups
Rest 60 seconds
Coach’s Notes: 1 round = all four AMRAPS, Post max meters for all 3 rounds and reps for all 3 rounds. Example 500m+70 rep/450m+60 reps/475m+65 reps

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