Happy 87th birthday to my Dad,
Pat "Chainsaw" Bradley!!!
CLASSES ON CHRISTMAS Eve will be at 8am and 9am (or 9:15)!!!
We will be having fun with my personal version of The Twelve days of Christmas!!!
Also: Christmas/Holiday party will be on January 14!
Skill
4x4 Man Makers
WOD
Buy in: 20 HS Push ups
5 Rounds of:
12, Dead lifts (135/185)
6 Devil Dogs (35/50)
12 Deficit Push Ups (25/45)
Cash Out: 20 HS Push Ups
Skill Deadlifts 4x6@75-80% WOD 7 min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches Rest 3 mins 7. Min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches (3
21 min AMRAP Run 2 laps 9 push presses (65/95) 15 back loaded lunges 21 bar over burpees 1 lap farmers carry (use 2 dumbbells or 2 kettlebells) 21 push presses 15 back loaded lunges 9 bar over burpees
WOD Progressive Power!! 15. Power Cleans (65/95) 15 Tri cep Pushups 15. Power Cleans (75/115) 15 Regular Push ups 15. Power Cleans (95/115) 15 Hand Stand Pushups 15. Power Cleans (115/155) 15 Ring Pus