December is the month of Giving. This year we want to give back and partner with a local non profit organization, Sleep In Heavenly Peace (SHP). Their mission statement is: No Kids Sleeps On The Floor In Our Town. Since August 2017, SHP has received over 1800 bunk bed requests, averaging 7.5 requests per day and this is growing. It’s hard to imagine kids not having beds on sleep on or bedding. 🙁

We at Letrono CrossFit have set a goal to fundraise enough money to build 10 beds to provide to kids in our local community. IF, we raise $3500 (which is enough for 10 beds) then Letrono will match it and that will provide another 10 beds. Each bed is built and delivered by us. The cost of each “build” is the wood frame, mattress and bedding. Here is how it is going to work:

Saturday December 15th – 8a WOD THEN a fundraising BREAKFAST. Come WOD, eat and donate. (If you can’t make the breakfast, you can still donate). 
January 12th – Build 10 beds at Letrono CrossFit and deliver to the children. (We will have a sign up sheet for those that can help)
January 15th – Build another 10 beds at LCF and deliver to the children. 

Dynamic Warm-Up – Mobility Prepare  for..

Primer:
4x Cluster 75/55 55/45 45/35
2x Hang Power snatches 2x Power snatch
4x Toes-to-Bars / Hanging knees to 90

A. WOD
18-15-12-9-6-3 reps for time of:
Thrusters 75/55
Power snatches
Toes-to-Bars

Team Cool down.3-5 sets x10 Windshield wipers + 10 Knees to Elbows, every 20 stop. Do 1  Mobility hold coaches choice for 30-20 sec each body part till finished with 5 sets.

Scaling:This triplet is designed to be performed at high intensity. The load is light and the reps decrease each round, so athletes can push the pace and try to hold on until the end. Choose loads and toes-to-bars modifications that allow you to do large sets and minimize rest breaks.
Intermediate Option
18-15-12-9-6-3 reps for time of:
Thrusters 55/45
Power snatches
Hanging knees to 90
Beginner Option
15-12-9-6-3 reps for time of:
Thrusters 45/35
Power snatches
Hanging knees to 90

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