Workout of the Day (WOD)

Monday 12/18/17

Some of the coaches and volunteer groups could use some more burpees :) The last day we are collecting for the Treehouse for kids organization is the end of the day on the 20th.  This way we can do a final tally on the 21st and have the last dollars and checks written on the 22nd.  Let's keep it up, this is a great organization helping some amazing kids.

Plus come see the coaches do their marathon of burpees on Sunday, December 31st starting at 8am.  This should take 4-6 hours.  Let's end 2017 and start 2018 with a bang!!!!! Everyone is welcome to come in and watch.  Bring a chair, drinks, donuts, whatever you want in order to enjoy this long long grind.  

Keep giving too, the money really goes to an amazing cause.  

www2.treehouseforkids.org/CFIB 
http://www.treehouseforkids.org/caregiver-treehouse-always/ 
http://www.treehouseforkids.org/life-beyond-high-school-future-bright-grads-announce-plans/ 
http://www.treehouseforkids.org/marco-looks-globally-make-impact/

It's Coach Jim's workout day now that he's back from his trip.

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Strength/Skill:
Newer people – Intermediate spend 15-20 minutes working single Hang power or Hang Squat Cleans

Intermediate – Advanced
5 of the following barbell complex
1 Squat Clean + 2 Front Squats + 1 Jerk

WOD:
5 Rounds
20 situps (FB 15 Toes to Bar)
20 wall ball (20/14, 10 ft/9ft, FB 30 Wall Balls)
1 Deadlift at 85+% of 1RM [work with the coaches to select an appropriate weight] 

A few notes from Coach Jim on this workout; 

* I always find workouts that combine heavy barbell movements and wall balls make me really hungry later in the day, which I really like during the holiday season. You’re welcome, everyone! 
* I realize everyone in the gym loves wall balls as much as I do, so this is not going to help get me any donations because of how much fun everyone will have
* I was originally worried people wouldn’t have that much fun with this workout so I increased the WB volume to make sure it would be a blast

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