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Warmup:
Ski Erg x 6 Calories
Banded High Pulls x 6,
Banded Pull Aparts x 6,
Banded Tricep Push downs x 6,
Single Arm Banded Press x 6,
Banded Paloff Press with Rotation x 6
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WOD: "Naughty & Nice":
25 Minute AMRAP:
2 mile run,
with time remaining AMRAP:
6 KBS 55/35#,
12 Box Overs
Score = Run Time; AMRAP Rounds and reps!
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Endurance: Meet at ECF @ 530 am
Same as main WOD!
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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