3955 Wednesday 12/18/2024

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

A
500m Row - moderate

3 rds
10 cal ride
10 burpees
rest to recovery
*increase intensity each round

5 min of:
Banded Shoulder Sequence

10 barbell push press
Max handstand hold
6 barbell split jerks
Max handstand hold
(15 min)

B
Every 2 min for 8 min
1 Push Press + 1 Split Jerk

Every 2 min for 8 min
1 Split Jerk
(20 min)

C
"RIP Tim"
30 Devils Press (50/35)
*5 min timecap

D
Ride or Row cooldown
(5 min)