Monday 151221

Holiday Week Schedule:
Monday thru Wednesday (12/21-12/23) will be a regular schedule.
Thursday 12/24 – We know you all have been waiting to bring out your UGLY CHRISTMAS SWEATERS/SOCKS/HATS etc, so we will be having our Annual Ugly Sweater/Attire WOD on Thursday at 7a or 9a. **There will be a prize for the best ATTIRE worn at each WOD time.
Saturday 12/26, normal schedule. 

Dynamic Warm-Up – Mobility
Prepare for..

STRENGTH: Every 2 minutes, for 12 minutes (6 sets), complete: Hang Snatch + Snatch from Below the Knee (pause for one second at the mid-thigh, and one second below the knee before each lift) Build over the course of the six sets, but the focus should be on perfect mechanics. 

WOD: Every minute, on the minute, for 15 minutes:
Min 1 – 30 Double-Unders + 3 Bar Muscle-Ups
Min 2 – Ring Push Ups x 10-15 reps @ 1111
Min 3 – Toes to Bar x 10 reps
*Scale weight and movements as needed for progression and smooth speed through minute. Ask your coach for help.

12 Days of Xmas movements have started ( Strictly additional fun work till the 24th)
1- Clean 115/83 95/63 75/45

3- Front Squats 115/83 95/63 75/45
4 – Sumo Dead-Lift High-Pull 115/83 95/63 75/45
5 –  CTB Pull Ups
6 – Box Jumps (20/24)
7 – Burpees
8 – Push- Ups
9 – Wall Balls (20-14#)

Cool Down

A. Three sets of: Jerk Balance x 3 reps. Don’t worry about weight, just focus on mechanics.
B. Run or row for 15-20 minutes – speed based on feel, if you feel good, push the pedal, otherwise just enjoy some fresh air (or the inside of your gym if the weather doesn’t allow you to be outside)


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