Friday 12/18/15


There were lots of Personal Records set back in Sept/Oct! With December almost in the books, be sure to get your Nov/Dec PRs up on the board if you haven’t already! 

Check out our Holiday Schedule for some updates for the next 2 weeks!


Clean (3 cleans every 2 min for 12 min )

From floor, no pause. Ascend weight if able to catch in bottom of squat


1) 1-Minute Max: Burpees (AMRAP – Reps)

Rx standards:
-Chest must touch ground at bottom.
-Hips must reach full extension at top.
-Feet must come off ground (any amount) at top.

2) Metcon (Time)

21-15-9 reps for time of:

Deadlifts (185/135)
Box Jumps – NO REBOUNDING (24/20) (scale to lower jumps or step-ups if needed)

200m Run after each round

Categories: WOD

Previous Post:


Next Post: