TUE12DEC2017

 CFA CHRISTMAS PAJAMA PARTY AND GIFT EXCHANGE THIS FRIDAY DECEMBER 15TH AT 7:30PM. CHECK THE BOARD AT THE GYM FOR ADDRESS AND MORE INFO

WOD

Strength
Snatch: 12 minutes to Build to a heavy Triple

Conditioning
AMRAP: 0:00 – 5:00
30 Wallballs (20/14)
30 Pullups
5:00 – 10:00
30 Wallballs (20/14)
25 Toes to Bar
10:00 – 15:00
30 Wallballs (20/14)
20 C2B Pullups | R+ 15 Bar MU
15:00 – 18:00
Burpees
**Rest, if you finish before the next segment

EXTRA

AMRAP in 2 Min:
10 UB DU
10 DL (60%)
20 UB DU
10 DL
add 10 DU e/round
Rest 2 min then Repeat

4 min. Tabata on rings
10 sec. arch hold + 10 sec. hollow hold

20 MU for time w/towel b/n feet
scale w/ banded MU transitions w/ towel b/n feet to ensure hollow poS.
After
4 sets:
15 ghd hip extension
25 hollow rocks

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