Wednesday thru the Weekend, Dec 24-28

Wednesday thru the Weekend, Dec 24-28

Hey gang…quick check in before I head out of town for a few days! Super excited on some cool stuff for 2015…oh no I’ve already said too much…

Wednesday; AM schedule is the same – 5:30 6:30 & 7:30am for our early crew!

Then…Wednesday at 12pm…Coach Dan’s famous 12 Days of Christmas WOD!

Coach Dan’s own words…’while you can scale it…as rx’d this is the hardest WOD of the year’…

Trust me…you want to be there!

Thursday & Friday we are closed. Please enjoy copius amounts of time with your friends & family!

And…if you’ve got a sick bone in your body…bottom to bottom tabata squats for the entire fam? #doit

————————

Wednesday’s Training;

[note AM classes only. 12pm’s 12 days of xmas WOD is all Coach Dan!]

Ax5

A1. Front Squat w/2 second pause in the bottom

Fitness; 5 reps; 32×2

P/S; 3 reps 2 second pause in the bottom [no other tempo]

A2. GHD Sit Ups x10-15 reps

B. 4 rounds 1 min per round rest 1 min after all 3 stations are complete

1. KB Front Squat

F; Single KB P/S; 2KB in front rack

2. Burpee Box Jump

F; Burpees

P/S; Burpee Box Jump [24/20″]

3. Row for Cal

Score is total reps combined

 

MAP; “Chelsea”

30 minutes complete as many rounds as possible of;

5x Pull Ups

10x Push Ups

15x Squats