Monday – 121613
(Christmas Team WOD 2012)
*Overdrive Holiday Party is this Saturday Dec.21 at 6:00 pm. All of your pre-orders have been submitted and there is no longer any space for dinner as we have reached the restaurant capacity! Everyone who missed dinner is welcome to come and participate in the Thieving Secret Santa as well as join the after party for drinks and mingling!
*Also, this Saturday we will have our traditional Christmas Team WOD. This means that the theme is to wear your favorite Christmas holiday outfit(green and red) and come WOD with us!
Skills/OWOD : Snatch Complex
6 sets of 1 + 1 + 1(Deadlift, Power Snatch, Hang Snatch)
*Start at 60%, then increase loads each set getting to a heavy and technically sound complex
BC Skills : 6 sets of 3 + 3 + 3
Russian swing, 3 snatch, 3 squats with KB overhead
**advanced students can try double KB
CWOD : Ladder down 25-20-15-10-5 rep rounds of
V-Ups(scale : sit-ups)