WOD 12/14

Aerobic Skill Practice

Station 1
4 Rounds
1:00 Row for Calories @ 90% Effort
1:00 Active Rest  (Practice overhead Squats)

Station 2
4 Rounds
1:00 Burpees @ 90% Effort
1:00 Active Rest (Practice Clean Pull-unders)

Station 3
4 Rounds
1:00 Air Squats @ 90% Effort
1:00 Active Rest (Practice Kip Swing or kip pull-up variation)

Station 4
4 Rounds
1:00 of AbMat Sit-ups
1:00 Active Rest (Practice handstands)
*Total Reps recorded, choose a weight that allows for excellent technique during active rest/ practice times, finish all sets on one station before proceeding to the next.

Hold fast to your dreams, for without them life is a broken winged bird that cannot fly. -Langston Hughes

Shoulders

Announcements:
-Thursday’s Class Schedule:  Morning classes will be at normal times and Evening classes will be at 3:30 and 4:30pm.  Sign up for the 4:30 class regardless of which class you are participating in.
-CFA Anniversary/Christmas Bonanza this Thursday December 16th, @ 7 PM!!!  This AWESOME event will be held at Aaron Pratt’s house at the following address: 7400 Espina Drive Austin, TX 78739. Feel free to bring your favorite Paleo dessert.
–Austin Gorilla Run January 22nd sign up here or grab a registration form at the gym!