BARBELL COMPLEX
DEADLIFT
HANG POWER CLEAN
POWER CLEAN
FRONT SQUAT
SQUAT CLEAN
PUSH PRESS / JERK
(60/42.5)
AMRAP IN 24 MINS:
1 COMPLEX
10 DU’S / 20 SINGLES
5 SIT UPS
2 COMPLEX
20 DU’S / 40 SINGLES
10 SIT UPS
3 COMPLEX
30 DU’S / 60 SINGLES
15 SIT UPS
ADD THE FOLLOWING TO EACH ROUND:
1 COMPLEX
10 DU’S / 20 SKIPS
5 SIT UPS
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