Wednesday, December 30, 2015

Rickie's Muscle Ups

Tomorrow is the last day to complete the Holiday WOD Challenge!
If you completed the challenge and followed all posting rules, pick up your FREE Holiday WOD challenge tshirt from Asa at the box!

If you would like to buy a Holiday WOD Challenge tshirt, we are selling them for the discounted price of $12.99 while supplies last!
Purchase the 2015 Holiday WOD tshirt here for $12.99!

Holiday Schedule:
Mon-Wed: regular classes
Thursday: 5am, 6am, 9am (evening classes closed)
Friday: 9-12 (Open gym: we will have a WOD, you can make up a WOD, or get some skill practice)
Saturday: regular classes

With a 15 minute clock complete:
EMOM 5 min:
3 touch and go Power Snatch
Rest 3 min, then start:
AMRAP 7 minutes of:
30 KBS 53/35
20 Goblet squats
10 Burpees


  1. EMOM: 55#
    AMRAP: 2+12 Rx
    Have a great day!!

  2. EMOM: 135# (no more snatches or OH squats until the open)
    WOD - 2 rounds RX (all KBS and goblet squats unbroken, first 10 burped took too long)


  3. EMOM - 135#
    WOD - 2 + 30 RX

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