THURSDAY WOD December 24, 2015

23
Dec

THURSDAY WOD December 24, 2015

dude-im-just-kidding-the-gym-is-open
CHRISTMAS HOLIDAY WEEKEND HOURS:
Thursday Christmas Eve 12/24: 9am-10am CrossFit Group Fitness Class (1 Class Only) w/Coach Joy
Friday Christmas Day 12/25: OPEN GYM 11am-1pm w/Coach Christina
Saturday 12/26: 9am-10am CrossFit Group Fitness Class, 10am-12noon OPEN GYM
Sunday 12/26: 10am-11am BootCamp/CrossFit Class, 11am-12noon OPEN GYM
CrossFit WOD
PERFORMANCE + FITNESS

Workout of the Day
A.
Five sets of:
Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 60-90 seconds
Farmer’s Carry x 100 Meters
Rest 60-90 seconds

B.
Complete as many rounds and reps as possible in 4 minutes of:
4 Strict Pull-Ups
8 Push Presses (M-95#/W-65#)

Rest 4 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (M-32k/F-24k)
15 Push-Ups