Paul

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 – Open Gym

Metcon (Time)

A) Conditioning

400m Row

200 DU

400m Ski

40 Cal Bike

B)Hodorish

12-9-6-3

Wall Balls

Front Squats 115#

Muscle ups

C) Accesory

5 Rounds

20 sec hold at 90 degrees on GHD holding 25# plate

1 minute wall sit with plate

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