Saturday, Dec 24th, 2016


There will only be Open Gym on Monday Dec 26th from 10-12, you can come in and wod or work on a certain skill/strength. Have a great weekend and a Very Merry Christmas!!!!!!!!!!!!!!!

Warm Up

2 Rounds NFT of:

250m Row
10 Scorpions
:30 Handstand Hold
10 Pass Throughs


A) Strength/Skill

Warm Up Movements




For Time:

1 Sumo Deadlift High Pull 95/65
2 Thrusters 95/65
4 Hang Power Cleans 95/65
5 Power Snatches 95/65
6 Kettlebell Swings 45/35
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps 24/20
10 Wallballs 20/14
11 Burpees
12 Overhead Walking Lunges 45/25

Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 HSPU, 2 Thrusters, and 1 SDHP; continue with 4 Power Cleans, 3, 2, 1 etc. up the ladder and down