8:00 am Christmas Eve! The 12 days of Christmas V1 WOD: 1 Sumo deadlift high pulls (75/55) 2 Thrusters (75/55) 3 Push press (75/55) 4 Power cleans (75/55) 5 Power snatches (75/55) 6 Kettlebell swings (53/35) 7 Pull ups 8 Knees to elbows 9 Box jumps (24/20) 10 Double unders 11 Burpees 12 OH walking…
Strength: Deadlift 3@55%, 3@60%, 3@65%, 3@70%, 3@75% WOD: Bike .5 miles 30 thruster (45/35) Row 400m 20 thruster (45/35) Run 200m 10 thruster (45/35)
Strength: Establish a 1RM snatch Record weight on whiteboard WOD: Run 1 mile
Strength: Back squat 3@55%, 3@60%, 3@65%, 3@70%, 3@75% WOD: Partner WOD… 4X 200m farmer walk (53/35)/waiter carry (45/25) 20 Wall ball sit up passes (20/14) (10 passes per person)
Strength: Establish a 1RM clean and jerk Record weight on whiteboard WOD: 4:00 AMRAP Burpees