WOD
“Cheer up dude. It’s Christmas”
4 sets For Time:
50 Double Unders
10 Burpee Pull Ups
50 Double Unders
3 Burpee Bar Muscle Ups
-rest 3:00 between sets-
Accessory
Mayhem Mini-Pump – Leg Day
4 Rounds
10 DB Box Step-Ups @ Light-Moderate weight – maintain control and quality RPE 5
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 1 min b/t rounds-
Strength
Snatch Deadlift + Power Snatch 5x5
3 Snatch Deadlift + 2 Power Snatch x 5 sets
* Work up to a comfortable heavy *
WOD
"Jake LockHURT"
For Time:
1000/850m Row
75 Wall Balls 20#/14#
25 Burpee Pull-ups
Strength
Deadlift
Build to a Heavy Set of 20
*Score = Heaviest Load
WOD
“Hello Darkness”
For Time:
36 Burpee Pull-ups
63 Dumbbell Hang Snatches 50#/35#
3,000/2,400 Meter Bike
WOD
"Niclovis"
On the 3:00 x 10 Rounds:
400 Meter Run
Max Burpee Pull-ups
*Score = Total Burpee Pull-Ups
