Wod: For Time
1k Row
1 mike run
50 wall ball@9/6
50 burpees
25 Medball clean@9/6
25 BJO@24/20”

Wod: pace this from the start and aim to finish strong. Aim to gradually increase your pace as the Wod goes on.

Partner Angie
100 Pull ups
100 Push ups
100 Situps
100 Squats

Barbell Curls: 2 x 30 w. empty bar. Rest 60s.

12 days of Christmas Wod!
For Time:
1 Sumo Deadlift High-Pull@40/30
2 Thrusters@40/30
3 Push Press@40/30
4 Power Cleans@40/30
5 Power Snatches@40/30
6 AKBS@24/16
7 Pull Ups
8 T2B
9 Box Jumps@24/20”
10 Cal Row/bike/ski*
11 Burpees
12 POHL@20/15
*whatever is free!

Wod Aims: have fun with it , see how fast you can complete it.

For time

50-40-30-20-10
Wall Balls 20/14
- 20 DU after each listed set (100 total)
2:1 singles

3 minute Rest

10-20-30-40-50
KB swings 53/35
- 20 DU after each set

”Karen”
150 wall balls for time
10min time cap

• 10-10-10-10 of:
BB Shoulder Press
10 @ 9 RPE (-5%) (Load Drop)
60% 1RM 10 reps
65% 1RM 10 reps
70% 1RM 10 reps
65% 1RM 10 reps

• 3-…-3 of:
BB Squat Clean
Heavy 3 reps
Scaldati progressivamente e poi sali sino ad una tripla pesante (Heavy) ma non massimale. Arriva
ad un carico con cui senti di avere tranquillamente un altra rep. No drop n’go. Non staccare mai le
mani dal bilanciere ma comunque non usare il touch n’go.

Teams of 3
2 rounds
200m row
100 power snatch
200m row
100 box jump overs
200m row
100 thrusters

60 min: max distance rowing