27 December 2012; “The Day After the Day After Christmas”

xmas story kid

Warm-up: 10 Slam ball/10 Burpees, Rugby Run to Corner, 15 Slam Ball/15 Burpees, Rugby Run to Corner, 20 Slam Ball/20 Burpees, Rugby Run

All runs to West Main/Audley Corner…toss ball once every three steps…

Skill: Strict Press, Push Press and Push Jerk Differences etc

Strength: Strict Press 5,5 Pushpress 3,3,3, Pushjerk 1,1,1, 1 eventually working up to a Heavy 1

WOD: The Day After the Day After Christmas

One time buy in 750m row….

Then 75 Kettlebell Swings, 50 Sumo Deadlift High Pull with Kettlebell, and 25 Burpees rotating North, East, South, West around Kettlebell…you may break these up in anyway possible.