*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.
1 Clean & Jerk @ 225/150#
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 115/75#
5 Bar Facing Burpees
6 Push Press @ 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pull-ups
11 HSPU
12 Front Squats @ 225/150# (no racks)
A good time was had by all!
FORGET THE PALEO DIET. GO NEOLITHIC.
Workout Of The Day
Gymnastics Skill Work then:
TEAM OF 2 “Cindy”
“Cindy” is a 20 minute AMRAP of:
5 pull-ups
10 push-ups
15 air squats
HOLIDAY SCHEDULE:
Monday, December 24th 9-10 am & 10-11 am ONLY
Christmas Day CLOSED
Wednesday, December 26th Regular Wednesday schedule in effect. Last 2 sessions are canceled (7-8 & 8-9 pm)
Regular schedule the rest of the week
Monday, December 31st 9-10 am, 10-11 am & 11 am-12 pm ONLY
New Year’s Day CLOSED
Wednesday REGULAR SCHEDULE
