The workout for 12/17/15 is... 

  • By Leslie Friedman
  • 17 Dec, 2015

Tonight is our Very Merry Happy Hour at The Molecule Effect! Starting at 6pm. See you there!

12 Days of Christmas WOD (this is performed like the song. 1, then 2 - 1, then 3 -2 - 1. The final round will be 12 - 11.....1.
1 - 100m Run (if icy, 1 Shutt Run Down and Back)
2 - Clean and Jerk (you pick the weight. Challenging! Think around 80-85% of your 1RM)
3 - Ring Dips
4 - Wall Balls (20/14)
5 - Pull Ups (mod: Ring Rows)
6 - KB Thrusters (3R/3L) (53/35)
7 - Box Jump Overs (24/20)
8 - Burpees
9 - KB Swings (53/35)
10 - Goblet Squats (53/35)
11 - Handstand Push Ups
12 - KB Snatches (6R/6L)
(35 minute cap)

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