WOD

WOD: 12 DAYS of CHRISTMAS 1 Muscle Up 2 HSPU 3 T2B 4 Pistols 5 Ring Rows 6 Goblet Squat @ 24/16kg 7 Ball slam...

STRENGTH: Deadlift 5 x 5 WOD: AMRAP in 8 2 KB Cluster – R 2 KB Cluster – L 4 KB Cluster – R 4...

STRENGTH: OH Squat 5 x 3 WOD: 3 Rounds 21 Push press @ 95/65 15 Burpees 9 Pull ups

STRENGTH: Snatch 5 x 1 @ 95% WOD: 3 Rounds 60 sec Max Calorie Row 2 min Rest

SKILL: 3 Rounds w/ 90 sec rest between Rounds 2 Scissor V-up to PVC/Bar + 2 Straight arm Lat Pulls to Hips 4 Scissor V-up...

STRENGTH: 10 min EMOM Clean Pull + Hang Squat Clean @ 95% WOD: AMRAP in 10 1 Suicide Sprint 5-10-15-20-25-30-etc Wall Ball @ 20/14

STRENGTH: Front Squat 1RM WOD: 50 Burpee Box Jump Overs @ 24/20 -for time-

SKILL: Burgener WOD: “Isabel” 30 Snatch @ 135/95 -PLUS- “Grace” 30 Clean & Jerk @ 135/95

STRENGTH: Bench Press 5 x 3 WOD: AMRAP in 9 27 Double under’s 18 Alt. DB Snatch @ 50/35

SKILL: 60 sec Max Calorie Assault Bike WOD: 4 Rounds 10 KB Swing – R arm 10 KB Swing – L 10 Russian Swing 10...