Wednesday - 12/20/2017

Reminder:

Tomorrow is the Eta Christmas Party at 6pm at Mark & Pam Mueller's house (5075 Postwood Drive, Keller, TX 76244). The only classes tomorrow will be 6am, 9am, and 12pm. If you haven't already, please RSVP at the following link so we can have an accurate headcount (click here). See you all there!

 

Warm Up:

Eta Shoulder Protocol
10m Lunge + Squat
10m Inchworm + Push-up
10 KB Swings
10 Sit-ups
10 Box Jumps
10 DB Snatch
10 Wall Balls
10 Power Cleans (45/35)
5 Burpees
10 Thrusters (45/35)
5 Push Jerk (45/35)
1 Wall Walk/Ring MU
5 Power Cleans, at weight
5 Thrusters, at weight
5 Push Jerk, at weight

 

"12 Days of Christmas - 2017"

For Time - in the same manner as the song
1 Wall Walk* (EP: 1 Ring MU)*
200m Run
3 Push Jerk*
4 Thrusters*
5 Burpees over Bar
6 Power Cleans*
7 Wall Balls (20/14)
8 DB Snatch (50/35)
9 Box Jumps (24/20)
10 Sit-ups
11 KB Swings*
12 Cal Assault Bike

Fitness: Wall Walk, 95/65#, 53/35#
EP: Ring MU, 135/95#, 70/53#