WOD / FRIDAY, DECEMBER 14

Can you spot the Christmas Tree 🎄?

Mobility 

2:00 Straddle 

WOD 

For time: 

30 Calorie Row

20 Toes-to-Bar

10 Squat Cleans, 135lbs/95lbs

24 Calorie Row

16 Toes-to-Bar 

8 Squat Cleans, 155lbs/105lbs

18 Calorie Row

12 Toes-to-Bar 

6 Squat Cleans, 175lbs/115lbs

12 Calorie Row

8 Toes-to-Bar 

4 Squat Cleans, 195lbs/125lbs

6 Calorie Row 

4 Toes-to-Bar 

2 Squat Cleans, 215lbs/135lbs 

Beach Muscles 

3 sets of: 

12 DB Lunges

10 Single-arm KB Shoulder Press/arm

1:00 Banded Curls 

Competitors

1. EMOM x 8:00: 

2 Squat Cleans @ 225-245lbs/155-165lbs

2. WOD 

135lbs/95lbs 

165lbs/115lbs 

195lbs/135lbs 

225lbs/155lbs 

255lbs/175lbs 

3. Aerobic 

35-30-25-20-15-10 reps of: 

Calorie Ski  

Rest 1:00 after each round 

4. Gymnastics 

Every 2:30 x 5 sets: 

2 Burpee Ring Muscle-ups 

4 Parallette HSPU 

Powerlifting (10:00am)

A. Suspended Back Squats: 3 sets x 4 reps @ 5% heavier from last week 

B1. 3 sets of: 6-8 Kang Squats 

B2. 3 sets of: 10-12 RNT Split Squats/Leg 

C. Banded KB Swings: 5 sets x 30 sec on/30 sec off

Rocco Di Jerlando