Tuesday 151208

No Yoga this week, Sara B will be back next week!

Wrapping Paper Donations Needed – Our amazing friends (and Coach) Scott & Denise Thielfoldt put a group of people together to help at the Marshall White Center in Ogden for their annual holiday dinner for families that are in need this holiday season. They already have 400 toys that have been donated but are in need of wrapping paper and tape to wrap these items so Santa can hand them out to the kids. If you can, donate any wrapping paper, tape, bows etc.. There will be a donation box at the GYM on Wednesday. All donations will be picked up on Saturday the 12th!! Thank you in advance for all donations. Merry Christmas!!!!! 

Dynamic Warm-Up – Mobility
Prepare for..

WOD: “Lift Off 2015″
Complete as many rounds as possible in 12 minutes of:

3 Snatches 135/105, 105/75, 75/35
6 Clean and jerks 135/105, 105/75, 75/35
9 Chest-to-bar pull-ups
54 Double-unders 

*Scale weight and movements as needed for progression and smooth speed through Rds. Ask your coach for help.

STRENGTH:
Split Jerk
3-3-3-3-3-3

COOL DOWN

Competitors or athletes wanting to improve your Fitness level, rest 5-8 mins after above WOD, then:
Every 2 Minutes complete x5
1 Clean + 1 Front Squat + 1 Hang clean + 1 Split Jerk @ 60% 1 RM Climbing if feeling it

Then:
2 Rounds of:
1 min assault bike for distance. (record distance)
Rest 5 minutes between attempts

 

 

 

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