CHRISTMAS PARTY!! Doors open at 6:30, dinner at 7:00!!
WOD at 8am….NO ITP
WOD:
Teams of 2
Buy In: 800m Run or 850m Row or 2200m on bike
(Break up run, row or bike) For example: each person runs 2x 200m for a total of 800m
THEN
100 weighted lunges (weight with wreck bag, DB, or KB’s)
30 rds (15 each person)
3 pull ups
3 Clean and Jerks 115/75
3 Lateral burpees over the bar
*one partner does a whole round while the other partner rests
100 weighted lunges
Buy out: 800m Run
Obstacle Course Race (OCR) Training (6:45am – 8:00am):
Station #1 – AMRAP10 of:
– 30 sec monkey bar holds
– 10 cal bike
– 10 box step-ups (24/20″; 35/26# KB’s)
2 min break
Station #2 – AMRAP10 of:
– 30 sec plank hold (elbows)
– 10 cal row
– 10 pull-ups
2 min break
Station #3 – AMRAP10 of:
– 30 sec heavy sand or wreck bag standing holds (2-50#/2-35#)
– 10 devil presses (35/25#)
– 10 back squats (135/95#)
2 min break
Station #4 – AMRAP10 of:
– 30 sec bottom of squat holds
– 10 shuttle sprints
– 10 dips