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For Time ~ Done in 12 days of Xmas song @ 95/65#
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Presses
5 Back Squats
6 Push Presses
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatches
11 Overhead Squats
12 Sumo Deadlift High-Pulls
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Sunday
Sunday Funday @ 8 am ~ Amnesty - Pick a workout you may have missed!
Rugby Training @ 9 am
Warmup: 10 minutes of:
10 cal ski,
10 banded deadlifts,
10 banded seated row,
10 banded shoulder press
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WOD: "Mr & Mrs Claus"
Teams of 2 Athletes!
12 Minute AMRAP:
6 Cal Bike, 120 Meter Row
Partner complete entire round before switching
“I go - You go”
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Warmup: 10 minutes of:
kneeling KB around the world x 8,
Kneeling Single arm KB press x 8 (each side),
KB Russian twist x 8,
Plank position shoulder taps x 8,
8 calorie ski erg
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WOD: "Stocking Stuffer"
10 Rounds for Time:
4 Burpee box overs,
8 Ring Dips,
16 Calorie Row
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Endurance: Meet at ECF @ 530
Same as Main WOD