MERRY CHRISTMAS! PLEASE NOTE OUR HOLIDAY HOURS FOR THE NEXT FEW DAYS.
Wednesday, 12/24/14:
Open Gym 8 – 10AM
Group Wod – 10AM
Group Wod – 11AM
Closed – 12PM
Thursday, 12/25/14:
Closed
Merry Christmas!
Friday, 12/26/14:
Open Gym 8 – 10AM
Group Wod – 10AM
Group Wod – 11AM
Closed – 12PM
*HAVE A HAPPY AND SAFE HOLIDAY!
WARM UP:
800 M. Run
2 Rounds
10 Inch Worms
10 Scorpions
10 Lunges
Then:
Mobilize
LIFT:
Warm Up Clean, D.L., S2O, and Front Squat
WOD:
PRECISION’S “12 DAYS OF CHRISTMAS”
1 Clean (155/105) (135/95) (115/75) (95/65)
2 H.S.P.U. (Sub. Ass. HSPU)
3 Muscle Ups (Sub. Ring Dips)
4 Deadlift
5 Burpees
6 Pistols (Sub. Ass. Pistols or 12 Air Squats)
7 H.R.P.U
8 T2B
9 Wallballs (20/16)
10 Pull Ups
11 S20
12 Front Squat
Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Christmas, my coaches gave to me, one Clean; on the 2nd day of Christmas my coaches gave to me, 2 HSPU and 1 Clean; on the 3rd day of Christmas, my coaches gave to me, 3 Muscle Ups, 2 HSPU, and 1 Clean; continue with 4 Dead Lifts, 3, 2, 1 etc. up the ladder and down.
POST WOD:
Stretch & Roll
