EVERY 90 SECONDS COMPLETE:
8 reps @ 60% 1 rep max
8 reps @ 70% 1 rep max
6 reps @ 75% 1 rep max
6 reps @ 80% 1 rep max
(Back Squats / Front Squats / OHS)
FOR TIME: (15 MIN TIME CAP)
40/30 Cal Row / AD
3 rounds:
10 Devil Press (22.5/15)
10 SB Cleans (25/20)
20/16 Max Effort Cal Row / AD
EMOM x 8 MINS:
RXD VERSION
8-10 Burpee Box Jump Overs
SCALED 1 VERSION
7-10 Burpee Step Ups
SCALED 2 VERSION
6-10 Burpees
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