**REMINDER – NO 515 CLASS or YOGA TONIGHT. This workout can be performed at open gym from 9-11am
“DG”
Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
8 Dumbbell thrusters (35/25)
12 Dumbbell walking lunge (35/25)
^Lunges are total steps, DBs held on shoulder or in rack position.
**U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan.
He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.
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..and an early look at Monday’s workout..
12 Days of Christmas
1 Turkish Get-up – 50/35 (only 1, alt arms each round)
2 Jumping goblet squats – 50/35
3 Dips
4 Dball cleans – 100/60
5 DB OH lunges – 50/35 (total)
6 DB snatch – 50/35 (total, alt arms, from ground)
7 KB Swings – 70/53
8 Sit ups (or GHD)
9 Burpees
10 Pull ups
11 Box jumps – 30/24
12 Toes to bar
*Rx+ by doing 1,5,6 as each arm