Workout of the Day (WOD)

Wednesday 12/21/11

We will have our normal schedule classes on Friday and you'll see this years version of the 12 days of Christmas WOD :-)

Saturday, Christmas Eve, we'll have our regular classes.

Monday the 26th is a national holiday so we'll have two classes.  One at 10am and one at 5pm.

Three WODs today....YAY!!!!(I didn't say pick one of the three, we get to do all three)

WOD 1:

15-12-9

Hang Power Clean (115/75)

20 Box Jumps after each round (20 inches)

7 Minute Time Cap

Rest 5 Minutes

WOD 2:

a 3 minute running clock

Row 500m

then with the remaining time of the 3 minutes do as many burpees as you can.

Your score is your total number of burpees completed

Rest 5 minutes

WOD 3:

20 KB Swings (70/55)

30 Double Unders

7 Minute Time Cap

This is wrong.....you should do this :)