ARFC 12.7.18

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

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

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