WARM UP WOD X 3 ROUNDS
15/12 Cal Row
10 Squats
10 Shoulder Press
9/9 Lunge Clock
WOD 1 - TEAM FRAN
21-15-9 reps (Each)
Thrusters (42.5/30)
Pull Ups
3 MINS REST
WOD 2 - 3 ROUNDS EACH (6 TOTAL)
A - 20/15 Cal Row
B - SB Bear Hug (25/20)
A - 10 SB Cleans (25/20)
B - Plank
Both work at same time
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