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December 20 2016

19
Dec

December 20 2016

lindsey-wilder-and-family

December 20 2016

Happy Birthday Lindsey!

“You have power over your mind – not outside events. Realize this, and you will find strength.”
~Marcus Aurelius

STRENGTH
A)Every 45 secs for 4:30: Back Squat
5 Back Squats, pick load
B) L Sit Hold 6x Max Hold within 45 seconds
*These 2 Strengths are not alternating. Half the class will perform the Back Squats while the other half performs the L-Sit Holds. Each will use the 45-second timer for 6 sets.*

WOD
For time:
50 Double Unders
50 Wall Balls, 20/14 lbs, 10/9 ft
50 Double Unders
25 Ring Dips
50 Double Unders
25 Box Jumps, 24/20 in
50 Double Unders
50 Wall Balls, 20/14 lbs, 10/9 ft
50 Double Unders
CRX: DUBs, 20/14 lbs to 10/9 ft, Ring Dips, Box JUMPs to 24/20 in
FRX: 150 Jump Rope Singles (3:1), 20/14 lbs to 10/9 ft, Assisted Dips, Box Jumps or STEP Ups to 24/20 in
Coaching: We had a shorter WOD yesterday, so we’re looking at a chipper today! I hope Santa came early and brought you the Double Under proficiency gift you’ve been waiting for because you’re going to need it today! Keep your jump rope handy, too, you’ll be playing with it a lot. The 50 Wall Balls repeat themselves, too, so don’t do too much cheering after you clear the first set. Note, too, that the Wall Balls for FRX and CRX are the same, it’s about time we make that transition official!