ARFC 12.4.18

Announcements

The 12 Days of Christmas WOD and White Elephant is Saturday December 8th at 10am. The theme for the WOD is ‘Ugly Christmas Sweater’ so come decked in your Christmas best. Best Ugly Sweater gets a prize. After the workout we will do a white elephant gift exchange so if you would like to participate please bring a wrapped gift.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 Rounds

200m row or ski

10 kbs (35/26)

10 goblet squat

Strength

10 EMOM (115/85)

1 Squat Clean + 1 Hang Clean + 1 Hang Squat Clean

*Focus on form

Metcon

Metcon (Time)

10 to 1

Clean and Jerks (95/65) Pull-ups

10 C&J – 1 Pull-up

9 C&J – 2 Pull-ups

8 C&J – 3 Pull-ups

Etc

1 C&J – 10 Pull-ups

Share