Saturday, December 18

Rebuild 8:30am, Community WOD 9:30am

Rebuild
 
A)

Every 2 mins for 24 mins, alternating between:

1 min. Kneeling Plate Half-Moon
1x [ 10 Double Kettlebell Push Press + Double Kettlebell Overhead Hold, 1 min ], pick load
12 Supinated Barbell Bent Over Rows, pick load @2111
15 Banded Straight Arm Lat Pull Downs @2020

B)

4 RFQ

5x Slasher (each side)
1 min. Turkish Get-Up (alternating)
15/15 Kneeling Founder
 
Community WOD
 
“12 Days of Christmas”

Notes:

- Can be done as a partner WOD (split work, AMRAP 25) or individually (one time through)
- Like the song "12 Days of Christmas," complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, 4-3-2-1, all the way to 12-11-10-9-8-7-6-5-4-3-2-1. 
- The WOD below has two options, one with barbell included and the other non-barbell. Both are tough!
- Feel free to wear your ugly sweaters, Christmas socks, bring some cookies, cider, eggnong, whatever...have fun with it! Be safe. See you there! 
 

• Option A (Barbell-Included)

  1- Muscle-up or C2B

  2- Box Jump

  3- Clean and Jerk

  4- Burpee

  5- TTB

  6- Front Squat

  7- Push Press

  8- Wall Ball

  9- Bike Calorie

  10- Row Calorie

  11- Thruster

  12- Snatch

  RX= 95/65

  
  Option B (Non-Barbell Option)

  1- Muscle-up or C2B

  2- Box Jump

  3- Slam Ball

  4- Burpee

  5- TTB

  6- Jumping Lunge

  7- Push-up

  8- Wall Ball

  9- Bike Calorie

  10- Row Calorie

  11- Squat

  12- Weighted Sit-up

  RX= 20/14