WOD - Tuedsay, 12.23.14

Happy Christmas Eve Eve.

Holiday Schedule will be the following:

Wednesday Dec 24 - 1 class, 10am

Thursday Dec 25 - Closed for Christmas

Friday Dec 26 - 10am group WOD, 11am-12pm open gym

Weekend - Normal Schedule

Remember everyone if you want to have your gift membership to give to a friend before Christmas, you only have two days left! Let your coach know tomorrow and we will get you all signed up.

Warm Up

10 PVC Pass Throughs

10 PVC Rotations Left

10 PVC Rotations Right

10 Strict Pull Ups

5 Burpee Broad Jumps


Review all movements and scales



“12 Days of Christmas”

1-Power Snatch (185/115)

2-Muscle Ups (Sub 2 Strict Chest to Bar Pull-Ups and 2 Hand Release Push-ups each rd)

3-Box Jumps (36/30)

4-Front Squats (185/115)

5-Toes to Bar

6-Handstand Push Ups (Strict if possible)

7-KB Swings (70/53)

8-Deadlifts (185/115)

9-Chest to Bar Pull Ups

10-Back Squats (185/115)

11-Burpees Over the Bar

12-Clean & Jerks (185/115)

*** If you scale ANY of the barbell movements to a lighter weight, ALL of the barbell movements will be scaled to the same weight