Friday December 21st: Holiday Party and 12 Days of Christmas WOD

Friday December 21st: Holiday Party and 12 Days of Christmas WOD

Tonight is the NIGHT!!

Firday, December 21st is the 2018 CrossFit Lando Holiday Party. Im talking Karaoke, Partial Open Bar, Bake Off, DJ, Dancing, all for us to party it up from 8pm – 12am. Get there early or anytime you can. Cocktail attire, ugly sweaters welcome!

 

Donate (CLICK HERE) to Stacey, Lauren, and Jaime going to Wodapalooza in Miami. These ladies are representing Lando down in the biggest and most prestigious international competition in the US in early January! Read more about the competition here!!

 

FRIDAY : The 12 Days of Christmas WOD

This is THE WOD of the Year! Come get it in. All classes are doing it so come get your chance.

 

CrossFit

WOD: For Time (45:00 Time Cap)

1 Muscle Up (scale is 1 Burpee-Pull-up)
2 Squat Snatch 115/75
3 Box Jump (full stand) 24/20
4 Front Squat 115/75
5 KB Swing 53/35
6 Sumo Deadlift High Pull 53/35
7 Hand Release Push-ups
8 Hang Power Clean 115/75
9 Wall Ball 20/14
10 Burpees
11 Toes to Bar
12 Handstand Push-ups

Scale accordingly, with coaches help.

 

The Program

1. 12 Days WOD

Athlete’s choice : stop after WOD or continue on if able

2a: 5xME OHS 165/115, rest 60s
2b: 5xME Bar MU non stop set, rest 60s

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