WOD

Teams of 3, 30min Time Cap - 2 people work, 1 person rests

3 Rounds:

400m team run
60 Burpees (20 each)
9 Rope Climbs (3 each)

1 Round:

21 Wall Balls Each

Skill

On The 1:30 x 10

1 Power Clean
1 Hang Power Clean
3 Strict Chin Ups

*CFL - use Rogue Bar & sit on floor for Chin Up work

WOD

For Time:

WOD

52 Cards

Have a happy holiday!

WOD

For Time:

60 Double Unders, 30 Burpees
50 Double Unders, 30 Wall Balls (20/14)
40 Double Unders, 30 Deadlifts (185/135)
30 Double Unders, 30 Wall Balls
20 Double Unders, 30 Burpees

Accessory Work

Alternating On The Minute x 16 (8 rounds)

Set 1 - 10 Overhead Barbell Front Lunge Steps
Set 2 - 10 Double Dumbell Backward Lunge Steps

WOD

AMRAP 20

Have a very happy holiday!

Partner WOD

Teams of 2 - Switching Back & Forth on the Movements

4 Rounds of:
P1 - 10 Wall Balls
P2 - 10 Push Ups

into...

4 Rounds of:
P1 - 10 Box Jumps

Skill

Push Gymnastics/Bike Intensity Tolerance

2min on, 2min off - 10min Total

Set 1:
3 Strict Handstand Push Ups
:15sec Hanging Lsit
Max Watts on Bike

2min Rest

Active Recovery WOD

5 Rounds Not For Time

500m Row
10 Bench Press (very light)
10 Abmat Situps
:30sec Plank Hold
:30sec Hollow Hold
10 Glute Bridge with Empty Barbell - back on a bench