I’m thinking about it turning December so quickly! I need to plan when we will do our 12 Days of Christmas WOD. And when might be a good time for a Christmas party. We could have a party on Saturday Dec. 10 or Dec. 17. I think I would prefer the 17th if that works for more people. Let me know if you can come, and when. Everyone bring foods to share and I will provide the drinks. Your families are included and very welcome!

MONDAY 12-5-16
AMRAP in 20 minutes:
50 Double Unders
100' Walking Lunges
100' Bear Crawl

TUESDAY 12-6-16
Strength WOD: Back Squat
5 reps x 3 sets at 10-5 pounds more than last time
For time:
GHD Sit-ups
KB Swings (70,53)

"BSU" (Beijing Sports University)
3 Rounds for time*:
7 Thrusters (165,110)
15 Muscle-ups
10 Power Snatch (165,110)
*30:00 time cap

THURSDAY 12-8-16
Strength WOD: Deadlift
5+ reps at 10-5 pounds more than last time
EMOM for 15 minutes:
3 Atlas Stone Shoulders in one min
10 Pull-ups in one min
10 Ring Dips in one min

FRIDAY 12-9-16
10 Rounds for reps:
30 seconds of Burpees
30 seconds of Rest
30 seconds of DB Thrusters (45,35)
30 seconds of Rest

SATURDAY 12-10-16
Open Gym from 8 to 10 am

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