Wednesday December 18th, 2013

CoreFit and CrossFit:

4 sets of:
A1. Bench Press x 4-6 reps
Rest 30 seconds
A2. 45-60 second Side Plank each side
Rest 60 seconds

+
5 sets for max reps (of Ring Dips):
In 60 seconds, complete 10 Burpees and then as many reps as possible of Ring Dips
Rest 60 seconds between sets

Those competing in Mistletoe Mayhem:

A. Squat snatch warm up and then : start at 60% of 1rm add 10# every min until max
B. close grip bench press @30X1; 3, 3, 3; rest 3mins --mind the tempo.
C. FS build to a tough double in 10mins --not a 2 RM. Start empty bar build quick.

+

Row sprint 25sec all out
rest 3:00 x 3



Mistletoe Mayhem WOD 4  to be completed 15 minute after WOD 3 on Saturday morning.

Men's

For time:
50 kbs - 70#
Walking Lunges x 50
50 Toes to Bar
Shoulder to Overhead x 50 - 95#
40 alternating DB Snatch from the ground - 65#.  
Wall Balls x 50
30 Burpees
(Scored as total time)

Womens'

40 kbs - 45#
Walking Lunges x 40
40 Toes to Bar
Shoulder to Overhead x 40 - 65#
40 alternating DB Snatch - 30#
Wall Balls x 50
30 Burpees
(Scored as total time)