Jump to the bar – Thu 12.22.16

 In W.O.D.

This week, there are a few changes to the schedule due to the Holidays and coaches travelling:
Sat, Dec 24th:   CLOSED

Skill: Spend 10:00 for as many reps of this complex as possible:
Performance: 1 Toes to Bar + 1 Strict Pull Up + 1 Muscle Up (Bar or Rings)
Fitness: 1 Toes to Bar + 1 Strict Pull Up + 1 Chest to Bar Pull Up (as high as possible)
Health:  1 Knees to Elbow + 1 Toes to Bar + 1 Kipping Pull Up (attempts count for all movements)

*MUST drop from the bar and reset after each complex.
*MUST jump to hang from the bar, not using a step up

Work quickly, but this is not necessarily an AMRAP

Conditioning: 5 rounds for time:
– 30 Kettlebell Swings – russian (53/35#)
– 20 Goblet Box Step Ups – alternate legs (24/20″)
– 10 Knees to Elbows


The Vacaville Firefighter’s Toy Drive and Christmas Wish bin came to The Compound a little late this year, but we can still over-fill it in time! Bring a new, unopened gift for kids of any age up to 14 years old!


Did you know that in low-income neighborhoods, the ratio of books per child is one age-appropriate book for every 300 children? Let’s change that!

This December, every 15 Facebook check-ins provide the gift of a book for a child in need.

Sweat Angels is partnering with Toys for Tots to make this happen. Toys for Tots helps less fortunate children throughout the United States experience the joy of the holiday season. Last year, they collected and distributed 18 million toys and books to 7 million less fortunate children.

To learn more about Toys for Tots, you can check out their Facebook page and website:
https://www.facebook.com/toysfortots
http://www.toysfortots.org

The hashtag this month is #books4kids. Be sure to use it when you check-in! It’s a great way to remind your friends why you’re checking in.

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