12.22.10

WEDNESDAY

"12 DAYS OF XMAS"

1 Burpee

2 Push Press… 95/65 pounds

3 Front Squats… 95/65 pounds

4 Hang Cleans… 95/65 pounds

5 Deadlifts… 95/65 pounds

6 Box Jumps… 20/18" box

7 Pull Ups

8 Push Ups

9 Sit Ups

10 Air Squats

11 KB Swings… 53/35 pounds

500m Row

For Time

*WOD is executed like the song is sung. Start with 1 burpee,  2 Push Press, 1 burpee, 3 front squats, 2 push press, 1 burpee. Repeat until final round is: 500m row, 11 KB swings, 10 Air Squats, 9 Sit Ups, 8 Push Ups, 7 Pull Ups, 6 Box Jumps, 5 Deadlifts, 4 Hang Cleans, 3 Front Squats, 2 Push press and 1 Burpee… TIME

 
DOC MAGROGAN'S

**Wednesday night we have a room reserved at Doc Magrogan's for Matt Johnson's going away party/ CrossFit Explode/ Real Fitness Christmas/ End of the year/ Holiday party.  Starting at 9pm there will be appetizers and a cash bar!

BE THERE!!!!!!