Strict Press 5×3
1000 M Row
25 Alternating pistols
15 Hang Power Cleans 185/135
Please note:there is no 7PM Oly class tonight. Just a regular WOD:)
This is going to make you sad as it does for me. UPS failed to deliver our hoodies yesterday as I promised. I was going have them change the shipping to “over night” but they cant bc of holiday busy shipping schedules. $1000, from Cali!! WHAT? So, I am crossing my fingers shipment will arrive Wednesday or Thursday. Very Sorry. 🙁 Take it out on the Wod, and ill try to make it up with the surprise treats I’m bring to the party.
Come party with us at 11am. Bring a ‘White Elephant” for gift exchange.
Sunday we will be holding open gym from 10 am to noon.
Monday (Christmas Eve) we will be holding a 9 and 10 am wod.
Tuesday (Christmas Day) we will be closed. The rest of the week is the same:)
9 hang power cleans
6 push jerk
*all at 155/105
11 days of Christmas… 11 strict pullups.
5×3 hang clean
2k row for time
Establish your 20 rep max back squat
10th day of Christmas… 10 double unders.
3×5 overhead squat
200 m row
8th day of Christmas… 8 tire flips!
“The Big Easy”
20 Minute AMRAP
10 Power Cleans 135/95
10 wall ball shots 20/14
10 toes to bar
Goal is 7 rounds
Seventh day of Christmas… 700 M Row, 6 Box Jumps 36/30, 5 Max Hand Stand Walks, 4 Tebows, 3 OHS 135/95, 2 Rope Climbs, 1 Muscle Up… AMAZING JOB to all that are still in it. Make sure your name is on the list on the board!