Sunday, December 22 - Saturday, December 28

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Sunday, December 22 - NO CLASS

 

Monday, December 23

Strength: Front Squat

  • 5x2

PARTNER WOD: 20 minute AMRAP

  • 100 Thrusters (33/45)
  • 100 Pull-ups
  • 100 Box Jumps (20/24)
  • 100 Sit-Ups

 

Tuesday, December 24

Christmas Eve Classes; 5:30 a.m., 6:30 a.m. & 10:00 a.m.

WOD: "12 Days of Christmas"

  • 1 Power Clean (133/185)
  • 2 TTB
  • 3 Ring Dips
  • 4 Handstand Push-ups
  • 5 Bar Facing Burpees
  • 6 Deadlift (133/185)
  • 7 KB Swings (35/55)
  • 8 Box Jumps (20/24)
  • 9 Pulls-Ups
  • 10 Wall Balls (14/20)
  • 11 Push-Ups
  • 12 Wall Climbs

 

Wednesday, December 25 - NO CLASS

Merry Christmas!!!

 

Thursday, December 26

Skill: Barbell Bear Complex

WOD: 4 Rounds for Time

  • 30 KB Swings (33/35)
  • 20 Burpee Box Jumps (20/24)
  • 10 TTB

 

Friday, December 27

Strength: 1 Clean + 2 Jerks

  • 5 sets

WOD: For Time (Compare to 11/8/2013)

"Grace"

  • 30 Clean and Jerks (93/135)

 

Saturday, December 28

Strength: Deadlift

  • 5x2

WOD: 10 minute AMRAP (Compare to 10/15/2013)

  • 5 Push Jerk (93/135)
  • 10 Deadlift (93/135)
  • 15 Box Jumps
Posted on December 22, 2013 .