100 - 200 - 300 - 200 - 100m
Row
21 – 18 – 15 – 12 – 9
Hang Clean & Press
100 - 200 - 300 - 200 - 100m
Ski
21 – 18 – 15 – 12 – 9
MB Sit Ups
200 - 400 - 600 - 400 - 200m
Bike
21 – 18 – 15 – 12 – 9
Burpees
RXD+ (35/25)
RXD (30/20)
SCALED+ (25/15)
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