Hey Folks!
Great work today folks – quick sprint was nice for a change up from the longer grinders eh?
Come on out for Coaches Café tomorrow night at 7pm – to learn about ways to embrace the winter, with outdoor activities :)
Then, on Saturday, come on out for our “12 Days of Christmas” WOD, and the Christmas party in the evening!
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Coaches Notes:
Bench and Chins for the upper body. Add weight to the chins if possible, or use the thinnest band you can. No kipping. Some symmetry work on the WOD as well as a whole lot of up and down. Legs will be taxed in a volume kinda way, BUT it’s only 8 minutes, so get after it. This will be kind of like “Bonita”.
Strength:
Every 2 Minutes for 5 rounds:
3 Bench Press (increase weight each set)
5 Chin ups (strict or weighted – same across)
Conditioning – “EleGator”
8 Minute AMRAP:
8 Goblet Squats
4 DB push press Right arm
4 DB push press Left arm
8 Slam Balls (30/20)
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