21-18-15-12-9-12-15-18-21
Cals row (sub box steps or x2 DU/skips)
Burpees
Goblet squats w/ DB or KB (sub air squats)
BONUS BIRTHDAY WOD
"THE NEIL"
Buy-in 63 air squats
Then 9 minute AMRAP
7 burpees
7 Db snatch
7 cals/box step
Buy-out63 push-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