BOX 1 rows 275/235 m
“STOP” & “SWAP”
BOX 2 rows 275/235 m
Everybody else does :
1. Shoulder Press
2. Sit-ups
3. Push Press
4. Push-ups
5. KBS
6. Squats
7. Slamball over shoulder
8. Pull-ups
9. Lunges
10. Box step/jump
11. Thrusters
12. Burpees
THREE COMPLETE ROUNDS
ROW 2 : 225/185 ROW 3 : 125/100
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