WOD - 12/24/14

Wednesday

ANNOUNCEMENT:  8:30 a.m. Class only today.

Skill:  Thruster

Strength:  Split Jerk Technique Work

WOD: Partner 15 min. AMRAP

  • 8 Thrusters (115/75)
  • 400m Run

*Only one partner works at a time and the reps can be split as needed.

Post Workout:  3 Rounds

  • 8 Good Mornings
  • 30 Russian Twists

Challenge of the Week:  Spend an extra 15 minutes on mobility!

*Post score to whiteboard

If you can't make it in today, get your workout in with this HOME WOD Option:  Partner 15 min. AMRAP

  • 16 Squat Jumps (or grab a weight, book, or another object to do 8 thrusters)
  • 400m Run

ANNOUNCEMENT: Christmas Week Schedule (Monday, December 22nd – Saturday, December 27th)

Monday-Tuesday:  Normal class schedule

Wednesday:  8:30 a.m. class only

Thursday:  Merry Christmas!  No classes today

Friday:  8:30 a.m. class only

Saturday:  9:00 a.m. Free Open Gym

Give It or Keep It

During December, the Little Rock Racquet Club is doubling our normal $100 referral bonus. If one of your friends or family members joins the club between now and the end of the year, we'll give you $200 worth of credit! You can keep it all and apply it to your club account, give it all to your friend to help with the joining fee or split it (anyway your heart desires) between the two of you.  

Be sure and ask for the same bonus if you're buying a membership for a special someone this holiday season. If you have questions, our Membership Office will be happy to answer them.