For those of you that ran last week in the freezing cold, or in the rain, you have extra cool points! We will have more running days in the cold. Do you remember that we work out in the environment in which we live? That goes for winter as well as summer! I try to look ahead and pick the best days for running that the weather predicts. However, sometimes the weather changes after I’ve already posted the WODs. There are always options to row or bike instead of run if it’s really bad.

Has anyone noticed the Christmas music on the radio? We will have our annual Christmas party this year on Saturday December 15th at 6 pm to whenever. Please bring your families to meet your friends, bring a dish to share, and play some fun party games. Drinks will be provided. It’s always a fun evening. And it’s a time to meet those people you never see anything but their name on the board.

MONDAY 12-3-18 
EMOM in 8:00
3 Overhead Squats (45,35) and
3 Snatch Balance 
then:
Snatch Balance
1-1-1-1-1-1-1

TUESDAY 12-4-18
Strength WOD: Deadlift
then:
For time:
18-15-12-9-6-3
Thrusters (75,55)
Power Snatch 
Toes-2-Bar

WEDNESDAY 12-5-18
For time:
800 meter Run
then: 10 rounds of:
5 Handstand Push-ups
10 Pistols
then: 800 meter Run

THURSDAY 12-6-18
6 Rounds for time:
2 Rope Climbs
25 Wall Balls (20,14) to (10',9')

FRIDAY 12-7-18
Strength WOD: Bench Press
then:
AMRAP in 15:00
4 Turkish Get-ups (50,35)
14 Ring Dips

SATURDAY 12-8-18
Open Gym from 8 to 10 am


Posted in Workout of the Day

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