Warmup: 5 Rounds

7 Sumo DL High Pull with KB

7 Weighted Situps with KB

7 Sumo Goblet Squat with KB

++++++++++++++++++++++++++++++++++

Buy-in: Perfect Snatch Complex ~ dont care about weight - we need perfect movement!

Mid-shin to high hang x6

Mid-shin to snatch pull x6

Mid-shin to power snatch x6

Mid-shin to full squat snatch x 6

Over-head Squat x6

+++++++++++++++++++++++++++

Strength: Snatch (power or full squat ~ depends on the athlete)

1x5, 3x3, 3x1

+++++++++++++++++++++++++++

WOD: Teams of 2 athltes

15 minute AMRAP

10 Power Snatches 95/65#

20 Double Unders 

Warmup: 4 rounds for time

10 meter bear crawl

20 jumping jacks

30 seconds L-sits

+++++++++++++++++++++++

Buy-in: Weighted Good Mornings (with oly bar) 3x10

+++++++++++++++++++++++

Strength: Thruster!

15 minutes to establish a heavy thruster single 

+++++++++++++++++++++++

WOD: "Jackie"

For Time

1000 meter row

50 Thrusters 45/35#

30 Pullups 

12 Days of XMas Crew!

Warmup: 5 Rounds ~ Not for Time

5 Pullups

10 Pushups

15 Air Squats

+++++++++++++++++++++++++++++

Buy-in: complete the following clean complex

Mid-shin to high hang x 6

Mid-shin to clean pull x 6

Mid-shin to power clean x 6

Power Jerks x 6

Split Jerk x 6

++++++++++++++++++++++++++

Strength: Clean & Jerk 1x5, 3x3, 3x1

++++++++++++++++++++++++++

WOD: 3 Rounds for Time

Run around the building

21 Box Jumps 24/20"

12 Deadlifts @ BW

------------------------------------------

Endurance: Meet at ECC @ 6 am

10 Rounds for Time

Run around the building

5 Burpee Box Overs