WODs 12.12.16 - 12.16.16 - Happy Happy Happy Holidays!

What an awesome time of year! We hope that everyone is enjoying the season. It was really nice to spend two nights in a tent this weekend. The weather was awesome. 

This Saturday is the 5th annual Grinch Games. Going to be a fun and funny time 0f community. There are a few spots left but plan to close registration Monday evening.  If you have never participated you should jump in.  The best Grinch related outfit get a free month.

Registration will close Monday to get a shirt. 

Monday

EMOM 10 min

Min 1 2 Hang Squat Cleans

Min 2 10 Box Step Ups with DB or KB AHAP

Then

10 min AMRAP

15 Hang Cleans 115/75

15Box Jump Overs 24/20

Tuesday

Teams of 2 or 3

200 DU

150 Cal Row

200 DU

100 Thrusters 95/65

200 DU

50 Bar MU

Wednesday

21-18-15-12-9-6-3

KBS 53/35 RX+ 70/53

Deficit Push Ups

42-36-30-24-18-12-6

Hollow hold seconds

Thursday

1 set 20 reps BS at 50% 1 rep BS +5-10lbs

If following Barbell Wods do your 2 sets of 15

For time

6-9-12-9-6

FS 165/115

Bar facing Burpees    

Pull ups

Friday

8 min to run 800m

30 T2B

ME DL 185/135  RX+ 225/155

Rest 3 min

7 min to run 800m

30 Med ball sit ups

ME SDHP 115/85  Rx+ 135/95

Rest 2 min

6 min to run 800m

30 Sit ups

ME Pendlay Rows 95/65