Saturday, 23 December 2017

Gym closed Monday for Christmas! Tuesday classes will ONLY be at 0900 and 1200.

 

Conditioning:

“12 Days of Christmas”

1 Clean & Jerk (135/93)

2 Pistols

3 Burpees

4 Back Extensions

5 Ring Dips

6 Deadlifts (135/93)

7 Toes-2-Bar

8 Pull-ups

9 Box Jumps (30/24″)

10 Kettlebell Swings (53/35)

11 Handstand Push-ups

12 Row 1200m

 

For Time*

Compare to Friday, 23 December 2016

*The WOD is performed like the song is sung. Pistols are 1 each leg, each time.

 

Mobility:

Quad Smash – 1:30/leg

Spine Smash – 2:00

Overhead Distraction w/ External Rotation – 1:30/side

 

 

Post time and experiences

Comments

  1. Confused…why are there multiple santas??

  2. 36:40, Rx. First time I’ve ever been able to do this WOD Rx. Felt great!
    Merry Christmas MP family!

  3. 40:18-
    Mods— 75# bar for C&J and DL
    Used purple band for 1/2 Of the ring dips
    Abmat for HSPU

  4. 32:10rx
    Why doesn’t this get easier?

  5. 43:46 PVC pipe for C&J
    Blue band ring dips
    Jumping PLU
    HSPU on box

  6. darrenandtara says:

    T
    34:54 Rx

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