Wednesday 151209

The “Dirty Thirty” looks good on you TJ!. Hope you have a wild and crazy Birthday! (insert lion sounds)

There will NOT be a 9a Playcare person today due to a last minute family emergency. Sorry for the inconvenience. 

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:
7 Rounds for time of:
7 Power Cleans 95/65, 75/45, 55/25
7 Thrusters 95/65, 75/45, 55/25
7 Bar-Facing Burpees

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

Cool Down

Competitors or athletes wanting to improve your Fitness level: rest,hydrate 6-8 mins after above WOD, then:

B. Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 2 reps..  Build to today’s 2-RM over the course of the six sets.

C. 4x 400m Run on perfect form track
rest 2mins between sets



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