Saturday 12.20.14

Our holiday party is TONIGHT!
We are having a white elephant exchange. Please bring one wrapped item already found in your home. No fresh purchases.
We are also collecting donations for Family Resources again. A list of potential donation items is here.
Last, please bring a dish and/or beverage to share.
Scott's address is on the RSVP list on the front bulletin board.
We hope to see you all there!

WOD Options
Ring-dip ladder
Rest 5 minutes
3/4 body-weight hang power clean ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed for each exercise.
3 rounds for time of:
Row 50 calories
150 double-unders
50 walking lunges
For time:
Row 1,000 meters
40-lb. dumbbell snatches, 50 reps
Row 750 meters
40-lb. dumbbell snatches, 35 reps
Row 500 meters
40-lb. dumbbell snatches, 20 reps
These are one-arm squat snatches, alternating arms.
Work on one of your goals listed on your goal sheet.


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103 Ford Ave., Suite 1 | Muscatine, IA | 52761
Warrior CrossFit Muscatine is a Garberling LLC enterprise.

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