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!



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