Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. EMOM 20, do one Turkish get-up.
2. "Mystery Train" In teams of two, 35 Push-ups 35 Kettlebell swings 40 Double-unders 30 Push-ups 30 Kettlebell swings 40 Double-unders 25 Push-ups 25 Kettlebell swings 40 Double-unders 20 Push-ups 20 Kettlebell swings 40 Double-unders Etc...
Each athlete is responsible for all push-ups and kettlebell swings. Each athlete must complete all reps of the exercise s/he started the round with before teammates can switch (e.g., in the first round, Athlete A must complete all 35 push-ups, before B can start, and then A must complete 35 kettlebell swings before B can go to the bell). Athletes do double-unders simultaneously. First team to get to 5/5 and complete the final 40 double-unders wins! 20 minute cut-off.
Competitors: 2/1.5 pood kettlebell, American-style swing CrossFitters: start at 30/30 (105 total reps). 1.5/1 pood kettlebell, American or Russian-style swing Novices: 15-12-9-6-3 push-ups/Russian kettlebell swings, kettlebell weight scaled as appropriate.
REMEMBER! Holiday schedule today. 9am and 5pm in Hadley, and 9:30am and 5:30pm in Northampton. 12 Noon WOD in Hadley on New Year's Day.