646 WOD 12-22-16

Endurance
Run 1600 Meters
Then 3 Rounds each for time of:
Row 1000 Meters
Bike 50/40 Calories
Rest 3 Minutes

BADASS CLASS
STRONGMAN SESSION
Shoulder warm Up (crossover symmetry)
TYWL
Take 12 Minutes to
Work to a heavy 8 reps on the Dball Clean
Take 10 Minutes to
Work to a 5 Rep DB Push Press
Take 8 Minutes to
work to complete 4 sets of 5 DB or KB Snatches per arm
Take 6 Minutes to
Accumulate 200 feet of heavy overhead DB Walking Lunges
Farmers Carry for 4 Minutes heavy

UPCOMING EVENTS AND SCHEDULE:

December
Friday the 23rd OPEN 12 DAYS OF CHRISTMAS WOD!!!! (REGULAR CLASS TIMES)
Saturday the 24th Christmas Eve CLOSED (ALL CLASSES CANCELLED)
Sunday the 25th Christmas Day CLOSED (SUNDAY FUNDAY CANCELLED)
Saturday the 31st New Years eve OPEN (REGULAR CLASSES)

January
Sunday the 1st New Years Day CLOSED (SUNDAY FUNDAY CANCELLED)
Thursday the 5th Meal Prepping Pot Luck! (5:30pm ENDURANCE and BADASS CLASS CANCELLED) Bring your favorite meal prepping food (already cooked and ready to eat) along with the recipe and nutritional facts for your friends so they can make it at home!
Thursday the 12th THE DE-FAT CHALLENGE Begins! Make sure to get pinched!
Time to Prepare for the CROSSFIT OPEN AND FRIDAY NIGHT LIGHTS (STARTS THE END OF FEBRUARY THROUGH THE END OF MARCH)