You know what THAT means...
12 Days of CHRISTmas WOD
This is our 10th YEAR of this stuff...WOW!!! See Past HERE
Saturday, Dec. 23rd
Start time @ 8:00am for the picture...
We will shoot for an 8:15 go time!
Tell everyone you know...the more the MERRIER!!!
Post-WOD Egg Nog & Holiday Cheer will be FREE!!!
Warm-Up
2 Jogging Laps
30s Sampson Stretch (ea way)
5 Good AM's
5 Back Squats
2 Jogging Laps
1 Rnd STRICT Cindy
2 Jogging Laps
5 Strict BB Press
5 Stiff-Leg DL
5 Hang Power Cleans
GYMNASTICS PULLING
2 Min of Max Rep Muscle Ups
1 Min Rest
2 Min of Max Rep Muscle Ups
WATER WINGS
AMRAP in 20min:
27/21 Cal Row (24/18 cals on Junk Rower)
21 C2B Pull Ups
15 Burpee Box Jumps* (24/20)
9 Power Clean & Jerks (135/95)
*Must Jump Up (two-footed take off) to be Rx...modified to step-ups if needed, but know that that is modified...better to use lower box and JUMP vs. Rx Box Height but stepping up.
The workout is the C2B's...how you work your way thru these is the strategy...everything else is focused on just moving smooth...BUT how you break-up your C2B's is the trick...one extra rep can cost you 15-20s extra rest...short bursts with short rests is the key to work toward!!!
Wendt ~ 14 Bar (7-7) / 2 Rnds + 13 Cals
tb ~ 23 Ring (5-3-2-1-1-1-1 / 2-2-1-1-1-1-1) / 2 Rnds + 3 BBJ (51 Reps)
Lord, God of hosts, happy the man who trusts in you!
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