WOD Sat 12-21-13
December 20, 2013
WOD Tue 12-24-13 Christmas Eve “Grace”
December 23, 2013

WOD Mon 12-23-13

Be sure to check out the schedule – reduced classes this week for Christmas

Strength/Skill: Clean & Jerk

5 sets of 2 reps as heavy as possible with perfect technique

-Must be touch and go

Gymnastics Intervals

On a continuously running clock, complete 4 rounds:

5 Forward Rolls

5 Reverse Rolls

30 sec L-sit (total time)

5 Deadlifts @ 50% of 1RM – 3 Sec pause at knees on the way up, and on the way down

60 sec rest

– The work is meant to be done continuously, rest only at the designated time

– Each athlete will be on their own time pace for the intervals