Friday, December 18, 2015

Thursday, December 17, 2015
December 16, 2015
NEW IN 2016 ~ BOOT CAMP!
December 18, 2015

Friday, December 18, 2015

Announcements:
Please take an Ornament and a Calendar – Merry Christmas to all!

Christmas Party ~ Tomorrow! 6:30 PM
~Please sign up on the board if you can~ not required!

New Year’s Eve Party …See Sign-up Sheet on the desk!

Pre-WOD: Run 400 meters + calf stretches
3 Rounds of “Cindy”
Dynamic supine scorpion x 10

Skill: The Power Snatch
Warm-up, work up to a heavy triple,
prepare your weights for the WOD

Post-WOD: cobra to child’s pose x 3, foam roll

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WOD:
5 Rounds for Time…
3 Power Snatches*
20 Weighted Sit-ups 25/35#
10 Tire Flips 200+/300+

*Add weight each round…

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Shoulder to Overhead!

 

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