WOD Tuesday December 23rd

Yo, yo, yo Merry Christmas! Check the holiday schedule to see when we are open.

Warm up: 2 rounds: 8 empty bar presses, 8 back extensions, 8 long jumps

1. Every minute on the minute for 10 minutes:

First 5 minutes: 2 Strict press

Second 5 minutes: 2 Push press

2. For Time:

5 Wall climbs

10 Toes to bar

15 Front Squats @ 135 lbs

20 Kneeling squat jumps

25 Pull ups

30 Burpees w/ lateral jump over bar

25 Pull ups

20 Kneeling squat jumps

15 Front squats @ 135 lbs

10 Toes to bar

5 Wall climbs

lift heavy

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One thought on “WOD Tuesday December 23rd

  1. 1. 195 for strict presses / 245 for push presses 250 for last 2 rounds
    2. 3 rft of
    185 power clean + hang power clean + 5 jerks
    15 kipping pullups
    10 box jumps @ 30″
    7:12
    3. Green banded deadlifts: 285 on bar one set of 5, one set of 10
    4. 100 lb one arm barbell power snatch x 50 reps – 5:26
    5. 110 lb one arm barbell power snatch x 40 reps – 5: 48

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