WODs 12.5.16 - 12.9.16 - Happy Holiday's !!!!

We hope that everyone is having a great holiday season!  We love this time of year! 

Super excited about Grinch Games on December 17th.  If you have never participated in a Grinch Games you should jump in. It's going to be a blast.  The athlete with the best Grinch related costume will win a free month of membership. 

Monday

EMOM 10 min

Min 1 2 Hang Snatch- Squat preferred

Min 2 10 KBS 53/35

Then

15 minute AMRAP

30 double unders

15 power snatch 95/65

30 double unders

15 T2B

Tuesday

1 set 20 reps BS at 50% of BS 1 RM

Then

5 rounds

20 OH walking lunge steps 45/35 plate

15 Burpees

20 Air Squats

15 Burpees

25 min time cap

Wednesday

10 rounds for total reps

30 sec ME Cal Row

30 sec Rest

30 sec ME Box Jumps 24/20

30 sec Rest

30 sec ME GHD or Med Ball Sit up

30 sec rest

Thursday

EMOM 8 min

1 Power Clean+ 2 FS+3 STO @60% Clean and Jerk

Then

12 min AMRAP

15 DL 115/75

10 Hang Cleans 115/75

5 STO 115/75

Friday

Teams of 2 or 3

Split work anyway you like

1 person working at a time

1200m Sandbag Carry (All members of team move with sandbag but only one person carries bag at a time)

75 Pull ups

800m Sandbag Carry

75 HSPU or Deficit Push Ups

400m Sandbag Carry

75 Wall Balls 20/14

200m Sandbag Carry