Tuesday December 24, 2013

Happy Christmas Eve! Remember there are no evening classes today.  The 11-1 Open Gym (Class at 1130) will be the last WODs of the day.  And we’ll be closed on Christmas Day (tomorrow).

This WOD is complete like the 12 Days of Christmas song, the Coach will explain but it goes something like

1 HSPU;2 Burpee Pull Ups and 1 HSPU; 3 T2B 2 Burp Pull Up 1 HSPU; etc all the way til you get through the 12th round where you’ll hit all 12 exercises. It’s a fun one, keep on moving 🙂

1 HSPU
2 Burpee Pull ups
3 Toes to Bar
4 Push Press (95/65)
5 Front Squats (95/65)
6 Ball Slam Get Ups (30/20)
7 Box Jumps – 24/20”
8 Jumping Lunges (1 for 1)
9 KB Swings – 53/35#
100m Run (just run once)
11 Burpee Over Bar
12 Snatch (95/65)

Cool Down:

400m Jog, mobility