Thursday, December 18, 2014

12 Days of Christmas WOD is coming next week! Also, there will not be any afternoon classes on Christmas Eve (closed after the lunch WOD), we'll be closed Christmas Day and have a full schedule the day after Christmas.

Nate practicing Muscle-ups with a medball!

Arm/Leg Swings
2 Rounds of:
10 Push-ups
15 Air Squats
20 Ab-mat Sit-ups

WOD
Conditioning
CrossFit Open 12.1 Workout
7:00 AMRAP
Burpees to 6” Target

Rest 5:00, then:

12:00 EMOM
Even: 100m Sprint
Odd: 16 1-arm KB/DB Overhead Walking Lunge, 44/26 (8/side)
Rx+ = 53/35#

PMOD
Mobility

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