WOD 1 - AMRAP IN 10 MINS:
16 Sit Ups
8 Hang Power Cleans (42.5/30)
3 MINS REST
WOD 2 - AMRAP IN 10 MINS:
16 Box Steps (20/16)
8 Hang Snatch
3 MINS REST
WOD 3 - AMRAP IN 3 MINS:
A - Burpees
B - KBS (24/16)
C - SB Slams (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