WOD / FRIDAY, DECEMBER 21

The final weigh-in is today! Time to see how the last six weeks have paid off!

EMOM x 6:00 of:

5 Clean & Jerks, 135lbs/95lbs

+

6 rounds for time of:

9 Front Squats, 135lbs/95lbs

200m Run

18 KB Swings, 53lbs/35lbs

Beach Muscles

3 sets of:

10 KB Shoulder Press

12 Single-Leg KB RDLs

1:00 Side Plank/side

Competitors

1. Power Clean & Jerk: Build to a heavy triple

2. WOD

155/105 for both parts

3. Aerobic

AMRAP in 20:00 of:

800m Run

750m Row

150 Double-unders

4. Gymnastics

Every 2:30 x 6 sets:

1 Legless Rope Climb

3-5 Ring Muscle-ups

Powerlifting (10:00am)

A. Reverse Banded Back Squats: 3 sets x 5 reps; start @ 55% 1RM

B1. 3 sets of: 20 DB Death Marches

B2. 3 sets of: 12 DB Cossack Squats

C. Plate Pushes: 3 sets x 30m

Rocco Di Jerlando