THIS WEEK’S SCHEDULE:
- Classes as normal through Friday 12/23
- Saturday 12/24: 9AM WOD only
- Sunday 12/25: CLOSED
- Monday 12/26: Open Gym only (11AM-1PM)
- Tuesday 12/27: No 6AM/7AM classes; normal schedule otherwise (9:45AM/5:30PM/6:30PM)
Please see our December newsletter for the full Holiday Schedule through Monday 1/2
—————————
Conditioning
“12 Days of Christmas 2016”
Complete like the song: do 1, then 2-1, then 3-2-1, etc. all the way up to 12-1 (ending with one Wall Walk on each round).
Ex: On the 1st day of Christmas, my coaches gave to me: one Wall Walk; on the 2nd day of Christmas my coaches gave to me: 2 Power Cleans and 1 Wall Walk; on the 3rd day of Christmas, my coaches gave to me: 3 Box Jumps, 2 Power Cleans, and 1 Wall Walk; etc.
For Time (45′ soft cap):
1 Wall Walk
2 Power Cleans
3 Box Jumps (30/24)
4 Toes to Bar
5 Pull-Ups
6 Burpees Over the Bar
7 Deadlifts
8 Parallette Push-Ups (optional: elevate feet)
9 American KB Swings (53/35)
10 Alternating Pistols
11 V-Ups
12 Calories Air Dyne
Same barbell for Power Clean and Deadlifts; weight should be relatively challenging for Power Clean (~80%) — record weight used to comments!
Cool-Down
Spread the holiday cheer and support those still finishing the workout 🙂