WOD

Merry Christmas!!!

BOX CLOSES AT 1:00
A. Strength – Pick a Move (Bench/Press/Squat) 5 – 4 – 3 – 2 – 1
B. 3 Rounds – 4:00 AMRAP / 2:00 REST
RD #1 – 7 P. Press (Pick a weight) & 7 Box Jump (24/20)
RD #2 – 7 Box Jump & 7 T2B
RD #3 – 7 T2B & 7 Push Press
C. NFT – 50 Unbroken strict AB Mat Sit Up

5 Rounds for Max Reps
1:00 Row for Calories
1:00 HSPU
1:00 KB Swings (American- 24/16 kg)
1:00 REST

12 DAYS OF CHRISTMAS
1 Wall Walk
2 Ring Dip (MU to ring dip)
3 STOH (95/65)
4 Pull-up (C2B)
5 Slam Ball (30/20)
6 OH Lunge Step with Slam Ball (R+L=1)
7 Burpee
8 SDLHP (95/65)
9 HR Push-up
10 WallBalls (20/14)
11 T2B
12 Power Snatch (95/65)
*Like the song 12 Days of Christmas

A. Strength: Strict Press 3 – 3 – 3 – 3 – 3
B. 10:00 CAP
150 WallBalls for time (20/14)
* 6 T2B EMOM
C. Team WOD – TBD

A. Strength – Bent Over Row 5 – 5 – 5 – 5 – 5
B. 12:00 AMRAP
10 Deadlift (155/105)
15 Burpee Box Jumps (24/20″)
C. 4 Rounds NFT
20 Hollow Rock + :30 Superman Hold

A. One attempt at max HSPU and Ring Dip (strict)
B. For Time, 22:00 Cap:
30 Cal Row
30 Ring Dips
30 SDLHP (H.A.P. KB)
30 HSPU
30 KB Swings
30 KB Stationary Lunge Steps
30 Cal Row

A. Warm up to heavy C&J for day
B. For max Reps
1:00 Cleans (squat – M:135/115/95,W:95/75/65)
1:00 STOH
2:00 Cleans
2:00 STOH
3:00 Cleans
3:00 STOH
C. Shoulder/Leg Mobilization