3 x 7 min AMRAP - 3 min Rest between
1)
10 BB Thrusters 20/15 kg (KB or DB 5R + 5L)
10 Sit ups
2)
10 KBS/DBS or Disc Swing to Overhead
10 Push ups
3)
150 m Run/ROW, 18 Box STEPS or 60 Single Skips
10 SDHP 20/15 kg BB, KB or DB
For non equipment version
Sub a Squat and Jump for Thruster
Sub a Bend and Stretch for KBS
Sub a Burpee for SDHP
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