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December 15th WOD

Competitors:

C:A: Metcon (Time)
For time

1-2-3...8-9-10
DL 225/165
Bar over burpees
Rest 5 mins
C:B: Metcon (AMRAP - Rounds and Reps)
9 min amrap

15 C2b pull ups
15 ring dips
15 box jumps 24/20
C:C: CS Iron Scap (Weight)


Level 1:

L1:A: Metcon (Weight)
Not for time

50 DL @55-65%; rest as needed
L1:B: Metcon (Time)
For time

30-20-10
Pull ups
T2b
Push ups
***run 400m between 30-20 and 20-10( only run 2 times)

Rx+

30-20-10
C2b pull ups
T2b
Hspu
Cash out

10 mu's


Level 2:

L2:A: Stork Deadlift (4x10)
@4011; no rest
L2:A2: Metcon (4 Rounds for time)
Ski 300m; rest 1 min
rest 1 min before returning to A.
L2:B: Metcon (Time)
10-8-6-4-2
Burpees
Kbs 26/18

Advanced
Burpees
Kbs 44/26
Pull ups

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM