WOD

5 Rounds of: 15 Heavy Wall Balls…30/20…10/9 15 Bench Press…205/125 60m Sled Push…180/135 15 KB Swings…97/70 For Time

**MERRY CHRISTMAS EXPLODE**

**CLOSED 12/25** 1 Ring Muscle Up (sub: Bar MU or 3 Chin Ups) 2 OHS…95/65 pounds 3 Hang Squat Snatch…95/65 pounds 4 Hang Snatch…95/65 pounds 5 Muscle Snatch…95/65 pounds... Read More

STRENGTH: Every 2min for 10mins: 8 Bent Over Barbell Rows 8 Chin Ups 8 Hammer Curls METCON: 3 Rounds of: 5min AMRAP of: 18 S... Read More

STRENGTH: 5min EMOM of: 1 Snatch Complex (Complex= 2 Power, 1 Hang Squat) METCON: 7 Rounds of: 60m Sled Push…90/45 6 Power Snatch…135/95 5 Hang... Read More

STRENGTH: Every 2min for 6min: 7 Seated DB Press 7 Bench Dips 14 Push Ups (Or, S. Arm Push Ups) METCON: 2 Rounds of: 34/27cal... Read More

6 Rounds of: 25cal Run 25/20cal Ski 25/20cal Bike 25/20cal Row For Time (50min Time Cap)

5 Rounds of: 15 Bench Press…205/125 18 DB Step Ups…50/35’s…24/20″ For Time

AUXILIARY: EMOM of: 2 Squat Snatches METCON: Every 3min for 18min 12 G.I. Janes 12 Snatches…135/95 For Slowest Round

STRENGTH: Every 2min for 8min: 3 Strict Chest to Bar Pull Ups 5 Bent Over Barbell Row 7 DB Bicep Curl METCON: 2 Rounds of:... Read More