W.O.D. Friday 12-23-11 10:30am only

W.O.D. Friday 12-23-11 10:30am only

At 10:30am we will have our last workout of the week and start back Monday at 4:30pm.  The mornings workout will be a “team WOD” Start singing the “12 Days of Christmas” and you will have a clue of what we are doing.  The workout goes as follows: Two person teams will compete together.  Only one team member can perform the exercises at a time and that team member cannot perform more than one round at a time.

1 – 100M run (1 lap)

2 – box jumps 30/24

3 – Thrusters 95/65

4 – Sumo Deadlift High pulls 95/65

5 – Push Press 95/65

6 – KB Swings 55/35

7 – Burpees

8 – Medball Cleans 20/14

9 – Knees to elbows

10 – Deload Pushups

11 – Pull ups

12 – Clean and Jerks 95/65

MERRY CHRISTMAS!