3953 Monday 12/16/2024

The 12 Days of Christmas/Ugly Sweater WOD is Friday!

A
With a PVC, 8 reps each:
Front Squats
Presses
PVC Hollow Rocks
Overhead Lunges

With an emply Barbell, 5 reps each:
2 rds
Snatch Grip Push Press
Overhead Squat
Snatch Balance
(10 min)

B
Overhead Squats
1x10
1x8
1x6
2x4
(20 min)

C
In 15 min:
21-15-9
Thrusters (115/75lb)
42-30-18
Straight Leg Abmat sit-ups

Then, AMRAP with time remaining perform:
10 Thrusters (95/65lb)
10 box jump overs (24/20in)