WOD 12/21/16

A few of you have brought Christmas gifts to the coaches over the last couple days and we want to say THANK YOU! They are very appreciated! In fact, Coach Harley would like to repay the gift. Here, in the form of WOD, is his gift to you.

Warm Up:
Tabata
Jumping Jacks
Mountain Climbers
Superman Holds

WOD
Karen meets Grace
For time:
150 Wallballs
30 Clean and Jerks (135/95)

*16 Minute soft Cap

This workout may be split into any rep scheme necessary, and also may be done as a partner workout!

Our suggestion: if doing this workout alone, we recommend doing 10 rounds of 15 wall balls and 3 clean and jerks.

If doing this with a partner (which we advise for the majority of our athletes), we recommend alternating rounds of 15 wall balls and 3 cleans.

MERRY CHRISTMAS! – Coach Harley

1 thought on “WOD 12/21/16

  1. *=MOD

    5:30
    Michelle 15:30*
    Dan V 14:32 RX
    Dan N 16:19*
    Vanessa L 18:56 RX
    Dominique 13:28 RX
    Daman S 16:51*
    Greg H 16:10*
    Anthony 11:07 RX
    Harley 12:36 RX

    8:00
    Alicia 8 rds*
    Joe 10 rds*
    Bondi 10:38 RX
    Demaris 11:57 RX
    Desiree 17:30 RX
    Eric 16:01 RX
    Luis 22:14 RX
    Jen/Erin 10:05 RX
    Price 17:52 RX

    9:00
    Mikey/Ron 🙂
    Cuttone 12:33 RX
    Jeremy 13:07 RX
    Erin 14:52 RX
    Ryan/Sue 12:45 RX
    Alex/Cruz 11:11 RX
    Adrian 18:55*
    Yessenia 17:58 RX
    Charissa 🙂
    Dina 17:22 RX

    3:30
    Alexa 10:21 RX
    Cameron 14:51 RX
    Richie 12:38 RX
    Missy/Marisa 12:02 RX
    Patrick 14:14 RX

    4:30
    Amber/Chris H 21:39 RX

    5:30
    Brittnie/Yanette 9:36*
    Vanessa/Blanca 16:18*
    Belinda 15:27*
    Sam 18:01 RX
    Brian F 12:32 RX
    Ian 17:34 RX
    Gabby 17:09*
    Frito 18:05*
    Alejandra 19:56*
    Amy 18:30*
    Eric H 16:42*
    Rosie 8:06*

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