Reminder- MONDAY Dec. 26th 9am WOD ONLY.

MONDAY

PARTNER
400m Run
40 T2B
400m Run
20 FS  155/105
400m Run
6 Rope Climbs
400m Run
20 FS
400m Run
40 T2B
*Run together- Split the work. 


TUESDAY

AMRAP 3
Buy In- 75 DU
15 DL  185/135
15 Burpee Over Bar

Rest 3min. 

AMRAP 3
Buy In- 75 DU
10 DL  225/155
10 BOB

Rest 3min.

AMRAP 3
Buy In- 75 DU
5 DL  275/185
5 BOB


WEDNESDAY

250m Row
15 KBS  53/35
25 Burpee
15 KBS  53/35
250m Row

Rest 12min.- REPEAT


THURSDAY

EMOM 15
Min. 1- 20sec. Ring L-Sit
Min. 2- 15 Box Jumps  24/20
Min. 3- 4 Wall Walks

POST WOD
Scap Accessory Work


FRIDAY

OPEN 15.2
0:00- 3:00  2RNDS of...
10 OHS
10 C2B
3:00- 6:00  2RNDS of...
12 OHS
12 C2B
6:00-9:00  2RNDS of...
14 OHS
14 C2B
Cont. this sequence until you can no longer complete the number of reps within the 3min. time frame. 


SATURDAY

8 Crazy Lifts
8 RNFT

DL  185/115
HPCL
FS
S2OH
BS
S2OH (behind the neck)
OHS
Snatch
*1 rep of each lift. Complex meant to be unbroken. 


SUNDAY

CLOSED
Rest Up!

Comment