WOD 12/24/14

12 Days of R-Xmas 12 Rounds for time: 1 Squat Snatch (115#/80#) 2 Box Jumps (24″/20″) 3 Wall Walks 4 Toes to Bar 5 Hang Power Cleans (115#/80#) 6 Push Press (115#/80#) 7 Front Squats (115#/80#) 8 Hand Release Push-Ups 9 Kettlebell Swings (55#/35#) 10 Walking Lunges (per leg) 11 Wall Balls (20#/14#) 12 Burpees

WOD 12/23/14

Teams of 3: AMRAP 25 3k Row 100 Kettlebell ground to overhead (55#/35#) 30 Thrusters (75#/55#) 30 Thrusters (95#/65#) 30 Thrusters (115#/80#) 30 Thrusters (135#/95#) Max Effort Thrusters (155#/105#) with remaining time. 1 athlete works at a time, partition work as desired.

Recovery 12/17/14

Come in and work on any weaknesses or make up a work out you missed this week. Recovery Foam Roll Bar mash Band work Lacrosse ball Pick an exercise out of “Becoming a Supple Leopard” and work that mobility for 10-15 minutes. Quad Mobility https://www.youtube.com/watch?v=vxhyEDDzQ20