Tuesday WOD – 122215

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CrossFitting Family

Holiday Schedule Update
Thursday, Dec. 24th – Morning Classes ONLY!
Friday, Christmas Day through Sunday, Dec. 27th – CLOSED!
Monday, Dec. 28th through Wednesday, Dec. 30th – Regular Schedule
Wednesday, Dec. 30th – 4:30pm Class will be Open Gym time.
Thursday, Dec. 31st – Morning Classes ONLY!
Friday, Jan. 1st – CLOSED!
Saturday, Jan. 2nd – Regular Schedule Resumes

Current Offers
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Pre-Pay 2016 – Save 10% by Paying for 6 or 12 months by 12/31!
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WORKOUT OF THE DAY

Fitness
1. Deadlift: Heavy set of 5. Add 10# to last week.

2. Pull-up Capacity
7×8 Kipping Pull-ups – rest 40s between
OR 6×8 Kip Swings & 3xME Strict Pull-ups

3. 5 Rounds for time:
20 Jumping Lunges
10 Shoulder to Overhead 135/95

Performance
WEIGHTLIFTING:
1. Push Press + Push Jerk + Split Jerk – EMOMx6

CLASS:
1. Power Snatch: 8×2 across

2. C2B Pull-up Capacity
7×8 Kipping/Butterfly C2B Pull-ups – rest 40s between

3. 5 Rounds for time:
20 Jumping Lunges
10 Shoulder to Overhead 135/95

SKILLS:
1. Kipping Muscle Ups
Beginner: 7×5 Arch to Hollow Ring Swings
Advanced: OTMx6 – 5 Burpees + 3 Muscle Ups

2. Weakness Training
Work on a weakness that will show up in the Open.