Thursday - 12/22/2016

Don’t forget: Eta Christmas Party tonight at 6:30pm! Wear an ugly Christmas sweater to do the workout in too!

 

Warm Up:

*500m Row – must complete at some point during warm up as rowers become available

5 Push-ups

5 Ring Rows

5 Sit-ups

5 Box Jumps

5 KB Swings

5 Wall Balls

5 Burpees

5 Deadlift, empty barbell

5 Hang Power Cleans, empty barbell

5 Front Squats, empty barbell

5 Shoulder to OH, empty barbell

5 Thrusters, empty barbell

 

Metcon: “12 Days of Eta” – 2016

For Total Time – Perform rounds just like the song

1 Thruster (95/65)

2 Shoulder to OH (95/65)

3 Front Squat (95/65)

4 Hang Power Clean (95/65)

5 Deadlift (95/65)

6 Burpees

7 Wall Balls (20/14) (14/8)

8 KB Swings (53/35) (35/26)

9 Box Jumps (24/20) (20/16)

10 Sit-ups

11 Ring Rows

12 Push-ups

 

-OR-

 

“12 Days of Eta” – 2016 (Newcomer Version)

For Total Time – Perform rounds just like the song

1 Medball Slam (20/14) (14/8)

2 MedBall Push Press

3 MedBall Goblet Squat

4 Wall Balls

5 Burpees

6 Sit-ups

7 Russian KB Swings (53/35) (35/26)

8 Lunges

9 DUs (1:1 singles)

10 Ring Rows

11 Push-ups

12 Jumping Jacks