17 Jan 13 max Effort Day

15 minutes Muscle-Up practice.
Notes: Band-assisted is the preferred


-then-


4 rounds of:
40 seconds ME Wall Walks
-rest 20 seconds-
40 seconds ME Ring Dips
-rest 20 seconds-
40 seconds ME Power Cleans 155/105#
-rest 20 seconds

27 DEC 12 Hopper Deck

1 Person Draws a Card the rest kill the WOD

Each WOD is different

JT

Last Ascent

and

Randy

24 Dec 12 The 12 Days of Christmas

12 Days of Christmas done like the song on the first day 1 Power snatch, 2nd day 1 Power snatch and 2 ring dips....Ends with 12 Thrusters...

1 Power Snatch 95/65
2 Ring Dips
3 Burpees
4 Pullups
5 Toes to Bar
6 Push ups
7 Air Squats
8 Lunges (4 ea leg)
9 Box Jumps (24/20)
10 Wall Balls (20/14)
11 KB Swings (24/16)
12 Thrusters (95/65)