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
Tummy Time
3 Rounds
20 Heel Touches Over DB (touching on one side of DB is 1 rep)
15 supermans
10 alt. single leg v-up
Metcon
Metcon (Time)
FOR TIME
30 Alternating Hang DB Snatches 50/35
15/10 Cal Bike
5 Bar Muscle Ups (Box Bar Muscle Up/Jumping C2B)
*2 Minute Rest*
30 Alternating Hang DB Snatches 50/35
15/10 Cal Bike
10 Chest-to-Bar Pull Ups (Jumping C2B/Jumping Pull Up)
*2 Minute Rest*
30 Alternating Hang DB Snatches 50/35
15/10 Cal Bike
15 Pull Ups (Jumping Pull Ups/Ring Row)
*Score is total time including rest
Cool Down
Foam roll
