Rest Day Closed
10am-12pm only With a partner, complete for time -100 OHS while partner hold overhead 95/65 -200 dubs other partner does burpees -100 push ups while partner holds handstand hold -50/40 cal bike while partner holds plank -100 weighted sit ups with partner Alternating. 20/14 -200 dubs while partner does burpees
Complete as many rounds and reps as possible in 15-minutes Farmer Walk 40-yards, max load 8 Muscle-ups Post rounds, reps, and load on farmers walk.
Five rounds of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps (Time Cap: 12-Minutes)
For time: 30 double unders 5 Chest to bar pull ups 25 double unders 5 Chest to bar pull ups 20 double unders 5 Chest to bar pull ups 15 double unders 5 Chest to bar pull ups 10 double unders 5 Chest to bar pull ups (Time cap: 6-minutes)
Complete as many rounds and reps as possible 10-minutes 25 wall balls, 20/14 10’/9′ 25 calorie row 2-minute rest 10-minutes 155/105 Squat Clean, 12-reps Handstand push-ups 12-reps
5 rounds 10-reps Pendlay Row 95/65 10-reps 10m Shuttle Sprint (Time cap: 16-minutes)
Rest Day Closed
Mobility 9:30am-10:00am Open Gym 10:00am-2:00pm NO OLYMPIC LIFTING CFDF MEMBER HOLIDAY PARTY 4:00pm-9:00pm 21+ only BE RESPONSIBLE AND BE CAREFUL Rx do alone. Scale do with a partner. 12-Days of Liftmas WOD 1 C&J @ 135/95 2 Muscle Ups 3 Box Jumps @ 30″/24″ 4 Deadlift @ 135/95 5 Burpees
10-minutes Row or Assault Bike Max Calories