A. 2k row for time
B. 5 Rounds for time
5 burpees over the bar
7 front squats 155/105
9 chest to bar pull-ups
BIG THANKS to Mary Nell and the Icebox for hanging out and cryoing us tonight. I hope those of you that got to try it out enjoyed it. Like I said yesterday, if your serious about your recovery, the Icebox is the perfect place to start!!
Tabata hollow rock
50 push press 95/65
30 box jumps 30/24
ICEBOX will be at the gym from 4:30pm to 8:30pm tomorrow. Big congrats to Megan and Tyson who had the fast times on today’s WOD!! Both have earned a session in the cryo sauna for their effort today!! If you are serious about your recovery, the ICEBOX is the perfect place to start. MHERE is just a bit of info on the science behind cryo. It’s the holiday, great yourself tomorrow!!
What a great weekend!!! Our coaches: Ryan; Jake; and Tim all went out to help judge the Georgia Affiliate League Comp! Gabe went out and competed and rep’d our gym, lots of love to our only competitor!!!
And of course we celebrated the middle of the holiday season with an awesome 12 Days of Christmas WOD
Big ups to all who came out to play!!!
Then we followed up with the party and for those of you who missed it well the following picture says it all I think;-)
Thanks to all who came out on Saturday and played anything with us! We are lucky and grateful to have such a crew, we appreciate it all so much!
And last, announcements for the week!!!:
Tuesday, Icebox will have their mobile unit out! Check it out! You guys sacrifice a lot to get your play on!!! You should be willing to do more for your recovery! See either of us if you have questions!!!
Lastly!!! Emma came home this weekend so lucky everything is good! Thank you all for your thoughts and well wishes!:)
So now what y’all have been waiting for!
20 cal row
20 thrusters 45lb
2 min rest btw rounds
2×10/side Kroc Row
14 kb swings 53/35
21 air squats
3X max effort L-Sit/Hang
15 min AMRAP
5 power snatch 135/95
10 burpee box jump 24/20
Sign up sheet for the hoodies is on the counter. Need to know who all is in by next Tuesday so that we can have them by Christmas!! Here is the mock up…
3×10 straight leg DL
3 clean and jerks 155/105
10 wallballs 20/14
3×8 Bent Row
12 min time
Score=DU’s with remaining time!!