WOD
 | Sun, Dec 25 2022 |  |
 | Sat, Apr 29, 2023 at 7:30am Burpee Mile |
| Mon, May 29, 2023 at 10:00am Memorial Day Murph |
| Tue, Jul 4, 2023 at 10:00am Sparks Marina Paddleboard and BBQ |
| Fri, Jul 14, 2023 at 12:00pm Lahontan Lake WOD |
| Sat, Jul 15, 2023 at 8:00am Lahontan Lake WOD |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
Home WOD 20221225(Time) Merry Christmas Warmup: 30 secs of each Arm swings across Arm swings overhead Toe touches Leg swings, left-leg Leg swings, right leg Torso twists Samson lunges Inchworms Shoulder taps Mountain climbers WOD: 12 rounds for time, starting with 1 and adding an exercise each round: 1 wall walk 2 candlesticks 3 burpees 4 push-ups 5 walking lunges 6 air squats 7 sit-ups 8 jumping squats 9 jumping lunges 10 broad jumps 11 handstand push-ups 12 pistols Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round. Stretch: 40 secs of each - Straddle stretch (left) - Straddle stretch (right) - Straddle stretch (middle)
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