A man’s health can be judged by which he takes two at a time – pills or stairs.” – Joan Welsh
Warm-Up200 ft. Bear Crawl
100 ft. Walking Lunge
50 ft. Crab Walk
Squat Clean
21-15-9 reps of: Squat Clean 135/95 pounds, Ring dips
two minute plank hold
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Those who do not find time for exercise will have to find time for illness.” – Earl of Derby – Graham Holmberg
5 Min Jump Rope
25 Med Ball Cleans 20/15 lbs
400m run
12 wall balls 20/15
12 sit ups (GHD)s or 12 toes to bar
5 rounds
400m run
For Time: 250 m Max Effort Row
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Team Wod
3 man teams
30 minutes
KB swings
Each team is given a kettle bell. Swing the KB continuously between the three of you, keep count of the number of swings. If the KB touches the floor, the team does 20 burpees.
“cash out” 20 burpees
stretch
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Thank you all for the Christmas card and gift. Charles and I are blessed to have the gym in our lives because the gym is made up of a wonderful community of people. Now get your butt’s in these GHDs and become even stronger.
Warm-Up5 hang power snatches 95/65
6 pistoles
7 ring dips
AMRAP 15 minutes
Related Info
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You miss 100% of the shots you don’t take.” -Wayne Gretzky
3 rounds for time
50 double unders
30 box jumps
30 wall balls
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I have a dream, not to do 200 burpees
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If you’re not nervous before a workout, maybe it’s not hard enough.
Main WODFor Time:
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Size doesn’t matter … time does
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My legs got wobbly and I said, ‘I feel like a newborn horse.’ - Graham Holmberg
Warm-Up21-15-9 reps for time of:
100 Sit-ups.
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