“Start where you are. Use what you have. Do what you can.” -Arthur Ashe
122117 WOD
A. Group warmup – 5:00 time cap
B. 28:00 OTM
Minute 1: 30 double-unders
Minute 2: 15 Russian kettlebell swings
Minute 3: 20 mountain climbers
Minute 4: 5-8 strict pull-ups
C. Mobility
>>Modifications will be given
“Christmas isn’t a season. It’s a feeling.” – Edna Ferber
122017 WOD
A. Group warmup – 5:00 time cap
B. Three sets of:
Back squat x 8-10 reps @ 30×1
Single-arm dumbbell row x 8-10 reps @2111
Plank from elbows x 60 seconds
Rest 1:30 bw rounds
C. Four sets for max reps of:
45 seconds of DB ground to overhead (choose weight)
15 seconds rest
45 seconds of sit-ups with med ball (choose weight)
15 seconds rest
Good, better, best. Never let it rest. ‘Til your good is better and your better is best. St. Jerome
121917 WOD
A. Group warmup
B. Snatch movement prep
C. 10:00 AMRAP with teams of two:
12 calories on rower
6 HSPU
Rest 5:00
10:00 AMRAP
6 full snatches (115/75)
12 burpees over the bar
C. 4:00 Tabata
Hollow rocks
