December 16 – December 21, 2018


Monday: WOD: ASTHMA ATTACK
3 RUNS THEN 21 STOH/TTB
2 RUNS THEN 15 STOH/TTB
1 RUN THEN 9 STOH/TTB
Rest 2 Min then 8 Min AMRAP
10 pistols, 2 mu, 1 rope climb

Tuesday: WOD: 6’S
Cash In: 800 M Run then
2 WALL CLIMBS
10 M OH LUNGE
6 DL
6 BAR FACING BURPEES
10 M OH LUNGE
6 PULL UPS
15 MIN AMRAP

Wednesday: WOD:
Part A:
20 Double Unders, 20′ HS Walk
3 Rounds
Part B:
BUY IN: BURPEE BROAD JUMP
15 KBS
12 THRUSTERS
9 CAL ROW
3 ROUNDS
CASH OUT: BURPEE BROAD JUMP

Thursday: WOD:
1 SQUAT SNATCH (1 REP EVERY 40 SEC FOR 30 MIN)

Friday: WOD: XLR8 12 Days of Christmas
We can sing it toghether!!!
100 M Run, 2 HSPU, 3 Pushups, 4 Box Jumps,
5 Wall Balls, 6 Walking Lunges, 7 DB Snatch, 8 KBS
9 TTB, 10 m Sled Push, 11 GTOH, 12 Burpees

Saturday: WOD: Team Saint Nick
20 C & J, 70 Pull ups, 100 Cal Rrow
150 DU, 180 Situps, 200 Squats
2 Rounds for Time

       

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CrossFit Journal: The Performance-Based Lifestyle Resource
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