Holiday Schedule
12.24.15 – 6:00am, 9:30am and 12:00pm WODs only
12.25.15 – Both Boxes Closed
12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only
1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only
12.24.15 – 6:00am, 9:30am and 12:00pm WODs only
12.25.15 – Both Boxes Closed
12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only
1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only
Dynamic Effort Lower
Mobility: 5min
Coaches Choice
Dynamic Warm Up: 5min
WOD: 20min
“Krampus”
30 Thrusters + 100 Dubs
20 Thrusters + 75 Dubs
10 Thrusters + 50 Dubs
**Rx+ 95,65 + Dubs
**Rx 75,55 + Dubs
**Scale Dubs to x3 Singles
20 Thrusters + 75 Dubs
10 Thrusters + 50 Dubs
**Rx+ 95,65 + Dubs
**Rx 75,55 + Dubs
**Scale Dubs to x3 Singles
Notes:
Allow 20min fort his workout, some Athletes will cruise through this unbroken while others will break up the thrusters and Dubs into multiple sets. Note that there are Rx+ and Rx weights listed. If not Rx+ Athlete should choose their previous Fran weight.
$ Out
4×8 Strict Toes to Bar or Strict V-Ups
Strength
Back Squat (12×1 @ 80%)
**perform on your own, not part of the WOD