30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

Saturday

December 13, 2014

Announcements

Reminder: Bring in any new toy for Toys-4-Tots & get your name entered to win a FREE months membership in January. We’ll also draw for a few more free prizes.

Tacky Christmas Sweater Party: Thursday Dec 18th @6:30pm. We’ll do a Dirty Santa gift swap. Keep gifts under $20 please. We will draw a name from the Toys-4-Tots donation for FREE month in January. If you can bring a dish for everyone to snack on:) Hope to see all our CFSF family there.

-MERRY CHRISTMAS

Main – Team WOD

“Do not think of todays failures, but of the success that may come tomorrow.” -Helen Keller

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon (Time)

20 Push Jerk (155/105)

40 Pull Ups

20 OHS (155/105)

40 HSPU

20 Snatches (155/105)

40 Ring Dips

20 Hang Cleans (155/105)

40 Burpees

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