12.24.12

MONDAY

"12 DAYS OF EXPLODE XMAS"

1 Ring Muscle Up (sub: Bar MU or 3 ring rows, 3 ring dips)

2 OHS…95/65 pounds

3 Hang Squat Snatch…95/65 pounds

4 Hang Snatch…95/65 pounds

5 Muscle Snatch…95/65 pounds

6 Box Jumps…24/20" box

7 Pull Ups

8 Burpees

9 WB Sit Ups…20/14 pounds

10 High Wall Balls…20/14 pounds… 12/10 feet

11 KB Swings…70/53 pounds

400m Run

For Time

*Start with 1 (the first day of Christmas aka 1 Muscle Up aka partridge in a pear tree) and work your way to day 12 (400 meter run…no, you don't have to do 12 of them) As you work your way through the days don't forget to go back and complete each day before just like the song goes…ex) 1 Muscle Up, 2 OHS, 1 Muscle Up, 3 Hang Squat Snatch, 2 OHS, 1 Muscle Up…etc.

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**9:00am, 10:00am and 11:00am Classes Only Today**

Closed Tuesday 12.25.12

12pm, 5pm, 6pm and 7pm Classes Only Wednesday 12.26.12