HOLIDAY HOURS
Monday 12/24: “NIGHTMARE BEFORE CHRISTMAS!” 10:00am Heat ONLY (Arrive at 9:30 for warm-up)
Tuesday 12/25: Closed
12/26-12/29: Normal Hours
Monday 12/31: Closed
Tuesday 1/1: Closed
… Normal Hours resume Wednesday January 2nd.
Warm-up Drills
I. Row 500m
II. Dynamic & movement specific mobility
III. Movement review, set-up and warm-up
“The Nightmare Before Christmas”
Complete for time
1 x Clean and Jerk (135/95lbs)
2 x Muscle-ups
3 x Medicine Ball Cleans (20/14lbs)
4 x Wallball (20/14lbs)
5 x Push Press (135/95lbs)
6 x Pull-ups
7 x Box Jumps (24/20”)
8 x Pistols (4L/4R)
9 x KB Sumo Deadlift High Pulls (32/24kg)
10 x Burpees
11 x KB Swings (32/24kg)
12 x Handstand Push-ups
Notes: Enjoy, freaks! We hope everyone has a wonderful holiday season!
Round 1 will be 1 x Clean and Jerk, Round 2 will be 1 x Clean and Jerk + 2 x Muscle-ups, Round 3 will be 1 x Clean and Jerk + 2 x Muscle-ups + 3 x Medicine Ball Cleans… Continue working until all 12 rounds have been completed in this ascending fashion.
Post scores to comments.
Modified The Nightmare Before Christmas: 38:41
Rx Clean/20# DB Jerk
Ring rows/push-ups
Rx Medball cleans
20# D-ball over shoulder
20# DB push press
Ring rows
Rx box jumps
Rx-ish pistols
20kg Russian swings
Plankies w/ jump to 35# plate
15# bumper ground to overhead
20# seated DB press