WOD 12/8
Buy in/Cash Out
Narrow grip over head squat 2×10 @ 32X2
Aerobic Skill Work 3 Sets of each:
Rowing or Airdyne
Row 1:00 @ 50% Effort
Row 1:00 @ 80% Effort
Jump Rope
Light and perfect singles for 1:00
Double Unders for 1:00
Running
5 Passes through hurdle course
Rest :30
*Post notes to comments
then…
20 Minutes AMRAP
20 DB Push Press (35 lb, 20 lbs)
20 Flutter Kicks
800 M Run
*Rounds recorded
I never looked at the consequences of missing a big shot… when you think about the consequences you always think of a negative result. -Michael Jordan
Oly Lifting for the speed and power athlete
Announcements:
-CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!! RSVP now so we can get a good head count for BBQ! If you have signed up or are signing up for the party and are planning to bring a guest that is not signed up, please email tristystep@gmail.com and let us know! We will need to have an accurate count by December 10th, so please email before that date.
| AM Results | |
| Turk | 4 (30lbs) |
| Mike | 3 Rx |
| Tannifer | 3 (10lbs) |
| Andrew | 3 (20lbs) |
| Nick | 4 Rx |
| Rob | 4 Rx |
| C.C. | 3 (15lbs) |
| Tow Matt | 3 Rx |
| Stephanie | 4 (15lbs) |
| Ray | 4 (20lbs) |
| Bill | 2 (15lbs) |
| Stephen | 3 (30lbs, Row) |
| PM Results | |
| David | 3 (30lbs) |
| Colleen | 3 (10lbs) |
| Chappy | 32 (20lbs) |
| “G” | 3 Rx |
| Juan Carlos | 3 (20lbs) |
| Patrick | Skill |
| Prince | 3 (20lbs) |
| Cat | 32 Rx |
| Lyzz | 3 Rx |
| Blake | 4 Rx |
| Zoom | 3 (15lbs) |
| Skipper | 4 (20lbs) |
| Chris | 4 Rx |
| L.G. | 3 Rx |
| Christy | 4 (15lbs) |
| Jeremy | 3 (MOD) |
| Sleeves | 4 Rx |
| Kristie | 3 (15lbs) |
| Alex | 4 Rx |
| Darlene | 3 (Row) |
| Jenn | 4 Rx |
| Kavi | 3 (30lbs) |
| Megan | 3 (15lbs) |
| Crash | 3 (15lbs) |