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
Every 3-minutes on the 3-minutes complete the following 2 rounds 6-reps Overhead Squat, 115/75 6-reps box jump over, 24/20 If you finish under the 3-minutes, add 3-reps and continue on for as long as possible. Post reps. (Time Cap: 18-Minutes)
Complete as many reps as possible in 5-minutes of the following Power Snatch 15-reps, 75/55 Pull up 15-reps Rest 1-minute Then, complete as many reps as possible in 5-minutes of the following Double Unders 30-reps Medicine Ball Slams 30-reps, 20/14 Rest 1-minute Then, complete as many reps as possible in
For as many reps as possible in 12-minutes 50 Air Squats 25 Burpees to a plate 40 Air Squats 20 Burpees to a plate 30 Air Squats 15 Burpees to a plate 20 Air Squats 10 Burpees to a plate 10 Air Squats 5 Burpees to a plate (Time Cap: