WOD:

COMPLETE 5 ROUNDS

5 – DEADLIFTS

25 – DOUBLE UNDERS

Rx: 275 LBS /165 LBS

SCALED: 185 LBS / 115 LBS

*SKILL: SNATCH GRIP DEADLIFTS*

WOD:

SKILL:

MUSCLE-UPS PRACTICE

10 MIN A.M.R.A.P

10 – RING PULL-UPS

10 – TRUE PUSH-UPS

WOD:

10, 9, 8, 7,…1

GROUND TO OVERHEAD

100YD SHUTTLE SPRINT

TOES TO BAR

WOD:

3-3-3-3-3

WOD:

FOR TIME

100 -KB SWINGS

75 – CAL ROW

50 – HOLLOW ROCKS

*CAN BE BROKEN INTO ANY AMOUNT OF SETS / REPS

WOD:

“GRACE”  W/A TWIST

30 – CLEAN & JERKS (FOR TIME)

EVERY MINUTE ON THE MINUTE:

5 DYNAMIC PUSH UPS

Rx: 135 / 95

SCALED: 95/65

WOD:

SNATCH GRIP PUSH PRESS 3X5

7 MIN A.M.R.A.P

BURPEES

WOD:

12 DAYS OF CHRISTMAS

1 – 300M ROW / 400M RUN

2 – SNATCHES @ 95LBS

3 – THRUSTERS @ 95LBS

4 – DIPS

5 – BURPEES

6 – KNEES TO ELBOWS

7 – WALLBALLS 20/14

8 – KB SWINGS @ 53LBS / 35LBS

9 – BOX JUMPS  24″ / 20″

10 – HAND RELEASE PUSH-UPS

11 – POWER CLEANS @ 95LBS

12 – LUNGES

HAPPY HOLIDAYS!

WOD:

ROW 500M

4 MINS OF PULL-UPS

ROW 500M

4 MINS OF PULL-UPS

ROW 500M

4 MINS OF PULL-UPS

ROW 500M

4 MINS OF PULL-UPS

WOD:

THRUSTERS

1-1-1-1-1-1-1-1-1-1-1-1