Friday 131213



“The more difficult the victory, the greater the happiness in winning.”– Pele

No 6pm class tonight. Thanks for understanding!

Inch by Inch Weekly-Challenge: 200 Push Ups …

Holiday Ugly Sweater WOD Mark you calendars and start getting your Grandma’s sweater out of storage for our 2nd Annual Ugly Sweater WOD. Next Saturday December 21st. Prizes will be awarded to the Ugliest Sweater.

Dynamic Warm-Up-Mobility
Prepare for…

Skill: 3 RFQ Rounds for Quality of:
30-45 Hip flexor drills, No L-Sit today
45-60 sec hand stand hold, nose to wall. Active shoulders!
Perform 10 ATG Squats, 10 Scap Retracts or 3 Skin the cats between each movement

 WOD: 10 min AMRAP
20 Deadlift 185/135 165/115 135/95
15 Power Clean 135/95 115/75 95/65
10 STO 115/75 95/65 75/55
5 Snatch (full) 115/75 95/65 75/55
1 Bar per athlete. Athlete must change the weights between movements. Goal is to complete at least 2 rounds.

Team cool down: Coaches choice 5-7 min

Cash Out: Start of 12 days of Christmas
12 T2Bar

 CF Endurance:
Burpee Mania 30/30 until you only get 1 in 30 sec

3 Rounds of
8 Back squat @ 70% 1RM
15 sec rest

8 Side hops over PVC set on a rack or boxes as high
30 sec rest

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