Santa is coming, are you ready?

Holiday Schedule:
Monday December 24 – Open Gym 8-10 AM
Tuesday December 25 – Closed
Wednesday December 26 – Open Gym 8-10 AM
Monday December 31 – Open Gym 8-10 AM
Tuesday January 1 – Closed

Workout of the Day for Monday Dec 24, 2012

A) 12 Days of Christmas: Begin with the first movement, then do the first and the second movement, then do the first, second, and third movement, etc. Until you complete all 12 days of Christmas!

1 Muscle Up
2 Clean & Jerk 185/115#
3 Box Jumps 36/30″
4 Hang Squat Snatch 115/75#
5 Pistols (alternating)
6 Push Press 115/75#
7 Toes-2-Bar
8 Hang Squat Clean 115/75#
9 L-Pull-ups
10 Wall Ball 30/20#
11 HSPU
12 Tire Flips

B) For time:

5 Front squats (heavy!)
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups

WOD Demo with CrossFit Sarasota – video [wmv] [mov] [HD mov] [youtube=http://www.youtube.com/watch?v=9jyCfRHumHU]

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