Warm-up: Iron Scap, 1/2 Tabata KB Swing, Goblet Squat, Sit-ups. Dynamic Stretch.
Strength: Take 15 minutes to warm-up the 6 movements that take place in the WOD.
WOD: DO YOU HEAR THE BELL
20 min. AMRAP
With a partner
10 Dumbell Snatch 50/35 (alternate arms each rep)
10 Kettlebell Snatch 45/25
10 Barbell Snatch 95/65
10 Dumbell Thruster 50/35
10 Kettlebell Thruster 45/25 (single arm alternate as you wish)
10 Barbell Thruster 95/65
1 Lap Farmers Carry (carry your DB in one hand and KB in the other)
UGOIGO format. Break up the reps as needed. One partner only must complete the Farmers Carry Lap.
Saturday Christmas Party Schedule
5 pm Doors open set up dinner.
5:30 pm to 6 pm Dinner
6 pm to 6:45 pm Reindeer Games
6:45 to 7:15 Secret Santa Gift Exchange
7:30 pm SFXF 2018 Highlight Film