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Warmup: 3 Rounds ~ not for Time:
row, bike or ski for 10 calories,
Alternating Quadaped x 10,
Side plank hold x 30 seconds (each side),
banded good mornings x 10
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WOD: "Santa's Sleigh"
For Time:
30 Calorie Assault Bike,
10 Deadlift 275/185,
20 Calorie Bike,
12 Deadlifts,
10 Calorie Bike,
15 Deadlifts
Warmup: 3 Rounds of:
200 meter row,
3 wall walks,
12 lunges,
24 banded pull aparts,
24 banded flies
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WOD: “Barbara”
For time: five rounds of:
20 pull-ups,
30 push-ups,
40 sit-ups,
50 air squats,
3 minutes rest
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Endurance: Meet at ECF @ 530 am
Same as main WOD
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Warmup: 3 Rounds ~ Not for Time:
Single Arm DB Press x 10 (5 each side),
DB Round the world x 10 (5 each direction),
10 Calorie Ski Erg
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“Red Nosed Reindeer”
For Time:
25 Calorie Row,
25 Burpees,
25 Double Unders,
25 Power Cleans 115/75#,
25 Weighted Lunges 115/75#,
25 Push Presses 115/75#,
25 Hang Snatches 115/75#