WOD - Thursday, 12.17.2015

Keith sowing off some postwod compression gea=r

Keith sowing off some postwod compression gea=r

PARTY!

Our holiday party is booked! Friday, January 8, 2016 at Speakeasy. $45 pp for top shelf open bar and appetizers from 7:30-11:30.

That price is inclusive of tax and gratuity.   Sign-up sheet is at the front desk!  Get your name on there for a night of fun that doesn't involve exercise. 

Class Login and Billing

You all should have received a welcome email from Zen Planner -- make sure your account is up to date and your credit card is on file there.  We are going to be launching an awesome check-in promo that you're going to want to make sure you're setup for!  Please remember to check-in for class through Zen Planner.

CROSSFIT
WARMUP

2 min DU Technique
then: 
3 rounds
1 min double under attempts
30 sec hollow body/bent leg hollow body hold

Snatch Warm up: 5 Back Rack Kossacks each leg 5 Snatch grip BTN Press 5 Snatch grip BTN Push Press 5 Heaving Power Snatch Balance 5 Snatch Balance

5 Lift Offs 5 Pull Unders 5 Full Snatch

STRENGTH/X-WOD

3 Position Snatch (Vertical-Hang-Floor)
PVC Jumps (2-1-2-1-2-1)
Build To A Heavy Complex.

WOD
10 Min AMRAP:
12 Wall Ball 20/14#
30 DU 

*** Max 10 Attempts Of Double Unders If Unable To Get 30 DU In 10 Attempts, You Must Perform 5 Burpees

FITNESS
WARMUP

4 rounds: 20 sec of side shuffle, 10 sec of air squats, 4 rounds of 20 sec bar hang, 1 sec of bottom of the squat, 15 beat swings, 15 boot straps,

WOD 1 - 3 Rounds for Quality

3 Rounds Of: 15 Hollow Rocks, 15 Lemon Squeezes, 1 Min Plank On The Rings, 15 Jumping Lunges,

WOD 2

3RFT: 500m Row, 15 Medball Cleans, 40 DU