4 RFT:

400m run
50 air squats
10 push ups

12 Days of Chrismahanukkakwanza

For time;

1 power clean 135/95 MOD 65

2 push press 135/95 MOD 65

3 bar roll outs

40 ft bear crawl (1 crawl)

5 goblet squats 53/36 MOD green

6 abmats with 20/14

7 bar facing burpees

8 slamballs 30/20

9 superman

10 wallballs 20/14

11 stiff legged deadlift 135/95 MOD 65

12 kettlebell snatch 53/36 MOD red

***WOD starts with 1 power clean, then 2 push press and then 1 power clean. Then 3 bar roll outs, 2 push press, 1 power clean. Continue always starting with the higher number, and work down, always finishing with 1 power clean. When you start with 12 KB snatch, and work your way to 1 power clean, you are finished.

Skill:
Power Clean

WOD:
5 rounds for time:
7 Power Cleans
30 Air Squats
7 Handstand Push-ups

5 rounds
5 squats
10 GHDs

5x3 Front Squats
(#70, 75, 85, 95, 105)

For Time
100 DU's (2:1 singles) 200 singles
35 KB swings (53/35#) #35
35 HRPU
35 T2B (2:1 situps) used GHD
35 DB Thrusters (45/25#) 1st 20 reps I used #25, last 15 reps #15
400m run (did 200 singles)

5 mile dry lake run

12 Min AMRAP of:

15 DL #155
15 Deficit Push Ups, hands on 25lb plates
15 Box Jumps 24"

4 + 43

• 50 situps
• 10 pullups
• 18 Clean and Jerk(95)
• 12 Clean and Jerk(75)
• 50 situps
• 50 Hammer curls (45ezbar)
• 50 Hammer curls (25 ezbar)
• 100 oblique hangs (40)

For time of:

5 Turkish get-ups 1.5 pd / 1.0 pd - one less (yellow?)
10 Burpees
15 Toes to bar
20 Kettle bell swings 1.5 pd / 1.0 pd
25 Over the box jumps 24" / 20"
30 Double-unders
25 Over the box jumps 24" / 20"
20 Kettlebell swings 1.5 pd / 1.0 pd
15 Toes to bar
10 Burpees
5 Turkish get-ups 1.5 pd / 1.0 pd

"Annie"

50-40-30-20-10
Double-unders
Sit-ups