Merry Xmas Eve!! 

Reminder: Today the gym will only be open from 8-10 AM. This time is Open Gym with an optional 12 Days Of Christmas WOD. There will be 2 time options to do the wod, one starting at 8:15 and the second starting at 9:15. Please come early to warm yourself up and set up for the Workout! 

”12 Days Of Christmas”

For Time:

1 Clean (115/85)

2 Toes 2 Bar

3 Front Squats (115/85)

4 Burpees

5 Chest 2 Bar Pull Ups

6 Box Jumps (24/20)

7 Ring Rows

8 Push Ups

9 Wallballs (20/14)

10 Kettlebell Swings (53/35)

11 Deadlifts (115/85)

12 Thrusters (115/85)

* Just Like The Song, Complete Each Exercise In Ascending Order Then Work Back Down To 1, Adding One Exercise Per Round.

** Ex. 1 Clean,

Then 2 T2B and 1 Clean,

Then 3 Front Squats 2 T2B and 1 Clean.. Etc.

Strength/Skill:

– 1 Rep Max Back Squat

– EMOM 8:

1 Squat Clean & Jerk

– 4×8-10 Strict Dumbbell Press Each Arm

– L-Sit Holds

Mobility

Metcon:

AMRAP 26:

450M Run

5 Ring Muscle Ups

15 KBS (53/35)

25 Abmat Sit Ups

Strength/Skill:

Front Squats

Metcon:

“Karen”

For Time:

150 Wallballs

Then 5 Min Cool Down On The Bike or Rower

Strength/Skill:

Strict / Negative Pull Ups

Metcon:

6 Rounds For Time:

10 Push Ups

15 T2B

20 Air Squats

25 Double Unders