151201 ~ It's December!!
The crazy time is upon us!! During this month of Holiday Parties, Family Dinners, Presents, and stress, don't forget to take some time for yourself........take a big breath and WOD...you will feel better :)
Our Canuck Christmas outing has been announced! Every year, we try to book an activity followed by food and drink. This year....Archery Tag is the plan! Please join us in Sunday December 13th! Signup is on the clipboard near the computer!
Yes there are pullups again in today's WOD...you only did 24 yesterday! Pullups are on many goat lists....go get em!
Strength:
15 min to complete:
10-1 Reps of:
Overhead Squat
1 Turf Length Sled Push (sprint) – (90/45#)
OHS Weight:
60% for 10,9, 8 reps
70% for 7, 6,5 reps
80% for 4,3
90% for 2, 1
**Off the rack**
Conditioning:
Time Domain “Hammer”
3 Rounds
Every 4 Minutes Complete:
5 Power Cleans (135/95#)
10 Front Squat
5 Jerks
20 Pullups
Score = Slowest Round
Cash Out:
2016 is almost here.....are all your goats wiped off the board??
12 min Goat Practice...do it!
Posted on Tue, December 1, 2015
by Sue Ann Van Damme