***Attention Members***

The Gym Will be closed tom (Christmas Eve 12/24) and Saturday (Christmas 12/25)!!!!

Happy Holidays!!!

Warmup
As Needed for Contest WODs

Contest WOD #1
“The Twelve Gifts of Christmas”
12 squats
11 Sit ups
10 Wallballs 20lb
9 Kettlebell swings 55lb
8 Burpees
7 Box Jumps
6 Deadlift 95lb
5 Hang Clean 95lb
4 Thruster 95lb
3 Racked Lunge 95lb
2 Front Squat 95lb
1 Mile Run
Begin with your 12 squats, then go back to the top and do 12 squats, and 11 sit-ups. Then back to top and do 12 squats, 11 situps, 10 wallballs…and so on until you get to the 2 front squat. Then you do the whole thing one last time and run 1 mile at end to FINEX. For Rx do all body-weight reps in unbroken sets, and do not put bar down between 95lb weighted sets.

Contest WOD #2
“Murph”
For time:
Run 1mile
100 Pullups
200 Pushups
300 Squats
Run 1 mile

As Rx’D is completed with 20lb Vest.  Portion the Pullups, Pushups, and Squats as needed.