Happy Birthday Kim and Alex!

TODAY'S W.O.D:

8AM:

"The 12 guilts after Christmas"

Members will pick 12 items from the list below based on foods they have eaten this week. Each item will have a movement and number attached. Those 12 items will become the member's WOD. (Movements are pre assigned and are 1 of 5 possibilities: burpees, box jumps, running, rowing, wall balls)

-waffles/pancakes
-something chocolate
-egg nog
-something that could be in a salad
-fruit cake
-any kind of protein (ham, turkey, steak...etc)
-rolls/biscuits
-any amount of alcohol
-Chinese food
-something paleo
-something homemade
-something store bought
-McDonald's
-coffee (black)
-coffee (with....)
-cookies/brownies
-Santa's cookies
-pasta
-something with peppermint
-any amount of water
-something green
-something red
-a vegetable
-went back for seconds, thirds... Etc...
-something with peanut butter
-ice cream
-cheese
-ate nothing this week

Movements and numbers will be revealed at the beginning of class.

9AM: 9am TEAM WOD:

"The 12 Rope Climbs after Christmas"

Teams of 3 will complete the following tasks in any order they choose. (Note: must finish all reps of chosen task before moving on to the next task)

-4K Row
-400m (inside) sandbag lunges
-100 Back Squats
-100 Deadlifts

Rules:

-Only ONE person may work on the list above at a time.

-The other 2 partners must complete collectively: 12 rope climbs OR 20 burpees pull ups. After completing 12 rope climbs or 20 burpee pull ups, ONE of the 2 partners may switch with the person working on the list.

Complete as fast as possible.

Post scores to Members Area.

Mikent

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