Hey Folks!

Pow pow!  That was NOT an easy workout.  Might have been slightly heavy haha.

We’re doing the 12 days of Christmas WOD Saturday from 9am (class) until 12noon!  Come out – crush extreme and earn the indulgence that will happen Saturday night!  We’re going to party like it’s December 9th 2017!  Woo!

If anyone has a Kan Jam game, or Cornhole if you’re feeling generous and want to bring it out – dooooo it 🙂

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Coaches Notes:

Snatch + Overhead squat to help strengthen that bottom position and build confidence there. After that we’ve got a little smorgasbord of fitness. 3 Rounds will be a challenge. Just keep moving, as usual.

Strength:

Every 90 seconds for 5 rounds:
1 Snatch + 3 Overhead Squats @75% of your Snatch

Conditioning – “Lords-a-leaping”

15 Minute AMRAP:
Row (700m/600m)
35 Sit ups
25 Walking Lunges
15 DB Snatch (50/35)