Tue – 12/16/2014

REMINDERS:

The CrossFit Wylie Christmas Party is this Saturday evening at 6PM!

– Location Change, Details Posted in the Facebook Group and at the Gym
– Tacky Sweater Encouraged Required 🙂
– Paleo-Healthy Potluck / BYOB
– White Elephant Gift Exchange, $30 limit
– After Party at Sachse Ice House

CrossFit Wylie Holiday Gift Cards still Available!
Available in all amounts, but the special is hard to beat:

Screen Shot 2014-12-04 at 7.29.02 AM

WOD

Strength
A) Weighted Strict Pullups: 6,5,4,3,2,1,
rest 90 sec
B) Strict Press: 10,8,6,4,2,1 increase weight each set as able,
rest 90 sec

Conditioning
For Time:
15-12-9 of:
OHS (95/55)
V-Ups

REST 2 Minutes Then:

12-9-6:
OHS (115/75)
Burpees Over Bar

Extra
Split Jerk: 8×1@80%, rest as needed THEN 1 ME set for reps

4-3-2 For Time:
Rope Climbs
Rest 20 seconds between sets

 

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