Last week of regular classes of 2013

Thank you to everyone who came to the holiday party last night, we had so much fun! And I gotta tell ya, that was definitely the best/most fun white elephant gift exchange I’ve had the pleasure of MCing to date! A few people got some Caveman Coffee, there were lots of socks out there, but I think the clear winner of the night was Cole, who made away with that amazingly beautiful ‘Joy to the world’ christmas sweater.

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Monday
A. 3 Position Power Snatch x 4 sets, rest ~ 2 minutes per set – High hang, knee, floor (12 min)

(Advanced – Start at Floor, then knee, then high hang, int/beg do better for starting high and then going to the floor)
Beginners: Overhead Squat x5 reps

B. 6 Min AMRAP: 1k Row, remaining time is AMRAP of 5 burpees, 15 double unders

C. Finish withTabata Sit Ups – Low Score:
Beginner goal is to hold 8, intermediate is 12…advanced…push em!



Mobility WOD