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Monday 12.23.13

22
Dec

Monday 12.23.13

Here it is!  The workout many have been waiting for! 

Ash G during the finals WOD @ the "No Baby, Keep Your Stockings On" competition.

EXP HOLIDAY SCHEDULE:

Tues 12/24: No PM Classes

Wed 12/25: No Classes, Merry Christmas!

Thurs 12/26: 9:15am "Sweat Fest" Open Gym 3-5pm

Normal Classes 12/27-12/30

Tues 12/31: No 5:15pm or 6:30pm

Wed 1/1: No Classes, Happy New Year!

Sat 1/4: EXP Holiday Party 6-9pm @ Wachusett Brewery

WORKOUT Of the DAY:

Strength: Prep for WOD: build up to heaviest with one bar.  1 Snatch, 2 Thrusters, 3 PC, 4 Shoulder to OH

WOD: [ 12 Pains of Christmas ]

1 Snatch
2 TTB
3 Thrusters
4 KBS
5 Power Cleans
6 Sit Ups
7 Shoulder to Overhead
8 Box Jumps
9 Back Squats
10 Wall Ball
11 Double Unders
12 Muscle-Ups/ 36 Pull Ups

30 min cap

L1: Bar (135/95), KB (53/35), Box (24/20"), WB(20 to 10'/ 14 to 9')
L2: Bar (115/75), KB (44/26), Box (24/20"), WB(20 to 9'/ 10 to 9')
L3: Bar (75/55), KB (35/18), Box (20/14"), WB(14 to 10'/ 10 to 8')

Buy-Out: 100 Sit-ups or 50-75 GHD Sit-ups

Team Training: L1.

Post scores and comments below.

 

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