Wednesday, December 17, 2014

Wednesday Skill Work then a Running Combo WOD!

Reminder: Free trial classes continue this week! Spread the word. Bootcamp ClassMon & Wed, December 15th, 17th at 6:30pm. CrossFit Teens Class: Tues & Thurs, December 16th, 18th at 6:30pm. Olympic Lifting: Tues & Thurs, December 16th, 18th at 6:30pm.

Strong Santa

Amplify’s “12 Days of Fitness” Each day leading up to Christmas we will post a 1 minute exercise challenge on our Facebook Page, to be completed for fun either at the gym or at home. Post scores to comments on the daily Facebook post. Each challenge will be max reps in 1 minute. Great for a “cash out” post-wod, or else at the house or on your own time throughout the day. Also: mark your calendars for Amplify's 5th annual Post Holiday Party!

WEDNESDAY Skill Work EMOM For 12 Minutes: • Minute 1: 30 seconds of Max Double Unders • Minute 2: 30 seconds of Hollow Rocks

Conditioning For Time: Run 10 Turf Lengths

Then 5 Rounds Of: • 10 Ring Dips • 10 Deadlifts (#185/135)

Run 10 Turf Lengths

Hollow Rocks