Tuesday, 122413

20131224-014333.jpg Announcements:
Holiday Schedule
Monday 23rd : normal schedule Tuesday 24th : 9a – one class *open
gym announced Wed 25th – Closed *but open gym will be announced
Thursday 26th – Monday 30th – Normal Schedule Tuesday 31st 5:30a,
6:30a, 9a, 10a , noon and 5:30p. No 6:30p or 7:30p Wed: Jan 1st
2014 – midnight WOD + 9a Then, back to normal scheduling
B. 9a Class today ONLY. Then OPEN GYM starts at 12 noon. All are welcome.

Buy In:
4 min of Dynamic Work @ Z1
+
3 rds of “Cindy”
+
1k Row – holding 1:58/2:10 pace
+
Movement Prep for all in wod
&
Mobility

Fitness /
Performance:
scaled versions
available for everyone
“12 days of
Christmas” Complete 1, then 1&2, then 1&2&3, and so on
till you get to 12. 1 Deadlift (315/225)) 2 Muscle Ups / C2B + Dips
(variation) 3 Thrusters (115/83) 4 Pistols (each leg) 5 Swings
(70/53) 6 Burpees 7 Pull Ups 8 OH Walking Lunges (45/25) 9 Push Ups
10 Box Jumps (30/24)- step down 11 KB Snatches (53/35) *alt arms,
start different arm each time 12 TGU (35/26)

1 thought on “Tuesday, 122413”

  1. 12 Days of Christmas: Complete 1, then 1&2, then 1&2&3, and so on
    till you get to 12.
    1 Deadlift (315)
    2 C2B + Dips
    3 Thrusters (115)
    4 Pistols (each leg)
    5 KB Swings (70)
    6 Burpees
    7 Pull Ups
    8 OH Walking Lunges (45)
    9 Push Ups
    10 Box Jumps (30)- step down
    11 KB Snatches (35) *alt arms,
    12 TGU (35)

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