Wednesday – 161207

Announcements

  • Schedule Update:
    • No 7pm class tonight for our monthly coach’s meeting
  • Naughty or Nice – Give a Gift, Get a Lift – THIS WEEKEND!!!
    • Donate a toy and get your lift on for a great cause!
    • Toys will be donated to Toys for Tots
    • Register HERE
  • West Metro CrossFit Christmas Party
    • December 16th 6-9pm @ the gym
    • Ugly Sweater Contest

SWOD

4 sets of:
Push Press x 2-4 reps – increase weight each set as possible
rest 60 seconds
Plank on Rings x 45-60 seconds
rest 60 seconds

WOD

Against a 60 second runninig clock, complete:
10 KB Swings (70/55)
Max reps of the Dumbbell Complex (40’s/25’s)
(Push Up, Power Clean, Push Press)
rest 60 seconds, complete for a total of 5 rounds

Note: Score is total number of the Dumbbell Complex completed

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