121225

12/24/2012

0 Comments

 
Merry Christmas!!
10 am Group WOD, Uptown

Open Gym, 11-1 and 3-5 Uptown
Mid City closed- 504 folks, Sign up and come on over to 8422 Burthe St.!

Please sign up on Mindbody for group wod or Open Gym (open gym tab)!

Warm up:
5 min double under flights

Mobility

Strength/Skill:
Pull-ups
3 sets at your level (10 x kipping, 3 x negatives, max unbroken chest-to-bar, etc)

WOD
12 Days of Christmas

1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Pull-ups
4 Kettle Bell Swings (24/16k)
5 Burpees
6 Push Press (95 #/65 #)
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20" for Men & Women)
10 10' Wall-Balls (20# / 14#)
11 Handstand Push ups (Scale: regular push ups)
12 Thrusters (95# / 65#)




Leave a Reply.