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December 5th WOD

Competitors:

C:A: Hang Power Snatch from bk above knee (10x1)

start at 70% and build to a tough single

C:B: Metcon (Time)

For Time
20 t2b
15 Sh2Oh 135/95
10 Power Snatch 135/95
Rest 5 min

C:C: Metcon (Time)

30 Curtis P’s 115/95
rest 15 min

C:D: Metcon (Time)

30 Clusters 135/95

C:E: CS Iron Scap (Weight)

Level 1:

L1:A: Mobility

15 min

L1:B: Filthy Fifty (Time)

For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
30 min time cap

Level 2:

L2:A: Mobility

15 min

L2:B: Metcon (Weight)

15 min hang power clean work

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

20 min amrap

800m ski
20 kbs 35/26
20 burpees
800m run
20 kbs 35/26
20 burpees
1000m row
20 back extensions
20 burpees

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