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December 29th WOD

Be sure to take note of the class schedule on 12/31 and 1/1!

Competitors:

C:A: Clean+Front squat+Push press+Jerk (1+1+1+1; x 7)

build to a tough complex; all sets working

C:B: Metcon (AMRAP - Rounds and Reps)

12 min amrap

30 du's
15 c2b pull ups
15 thrusters 105/75
No Rest

C:C: Clean and Jerk (7 min: build to a tough clean and jerk)

C:D: 100 Cal AB (Time)

Level 1:

L1:A: Low hang Power Clean+Power Clean (1+1 x 6)

build to a tough complex; rest as needed

L1:B: Metcon (Weight)

24 min emom

Min 1- Run 100m Rx+ Run 200m
Min 2- 8-15 ring dips Rx+ mu to ring dips
Min 3- 5-10 Hang PC@55-62% Rx+ 185/125
Min 4- Rest

***choose a number that's sustainable

Level 2:

L2:A: Walking Lunges (5 sets of 10-30 total)

advanced add db in each hand

L2:A2: CS Snow Angel (5x10)

rest 90 sec

L2:B: Metcon (AMRAP - Rounds and Reps)

16 min amrap

50m fw 35/26
10 kbs 35/26
10 ring rows
200m ski

Advanced
50m fw 53/35
15 kbs 53/35
10 pull ups
200m ski

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