On a running clock, 12 minutes to complete
Warmup
3 rounds
10/8 cal row (EZ)
10 kb deadlift
10 press-ups
Into…
10/8 cal row (mod)
10 kb sumo deadlift high pulls
10 push-ups
At 12 minutes :
Amrap 5 minutes
20 Russian KBS
20/15 cal row
Rest 1:30
Amrap 4 minutes
16 Russian KBS
16/12 cal row
Rest 1:00
Amrap 3 minutes
12 Russian KBS
12/10 cal row
Rest 0:30
Amrap 2 minutes
8 Russian KBS
8/6 cal row
Rest 2:00
Amrap 5 minutes
Max reps kb sumo deadlift high pull
Triple Triplets 3 Rounds of each triplet RX - Completed as Prescribed 15 Cals 10 Snatch 40/30 10 T2B 2 mins 15 Cals 10 Thruster 45/32.5 10 Pull ups 2 mins 15 Cals 10 Power Cleans 50/37.5 10 Box Jumps
Warm Up: Coaches Pick WOD: AMRAP RXD Option: AMRAP in 12 mins: YGIG Rounds 6 WBS (9/6) 120m Row *** Rest 3 mins *** AMRAP in 8 mins: YGIG Rounds 20 Du’s 5 Pull ups *** Rest 2 mins *** AMRAP in 4 mins:
This year we are looking to do a Christmas Eve WOD at 9:00am on Sunday 24th December. There will be limited spaces available so make sure to get booked in before spaces are gone. The workout will last