*** Christmas Schedule***

24th - 1 special WOD @ 9, open gym until 11. 

25th - Merry Christmas, no classes

WOD = 12oz curls (egg nog) at home with family

26th - 930 am and 530 pm. 

 

Level II (60 Min Cap)

12 Days of Christmas

1 Thruster in a Burpee @ 95/65
2 Front Squats @ 95/65
3 Push Jerks @ 95/65
4 Power Clean  @ 95/65
5 GOLDEN SWINGS @ 55/35
6  Side Shuffle 10 yds
7 Jumping Lunges
8 Stinking Wallballs @ 20/14
9 Kipping Pullups
10 Lords of Leaping (24,20)
11 Toes to Bar
12 Roaring Slam Balls 40/20

!!Announce your last round loud and clear!!

--Enjoy some Ham, Bacon, and Egg Nog post-WOD. 

--The workout is performed just like the song, 1 thruster in a burpee, then 2 front squats + 1 thruster in a burpee, then 3 push jerks, 2 front squats, 1 thruster in a burpee, and so on.   

 

Level I

Empty barbell

35/15 lb kettlebell

20/10 lb slam ball.  

 

Level III

12 Days of Christmas
1 Clean & Jerk @ 225/125#
2 Muscle-Ups
3 Box Jumps @ 24/20
4 Hang Squat Snatch @ 115/55#
5 Push Press @ 115/55
6  Side Shuffle, 10 yards
7 Pistols (alternating)
8 T2 Ring
9 Wall Ball 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats @ 225/125# (no racks)

 

Competitor Homework

Reverse Hyper

5 set of 10 at 25% of 1RM Back Squat

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