WEIGHTED PULL UP AND CHIPPER METCON

Pull up 1 rep maxthen…1000 m Row50 weighted Sit-ups 25/1040 Kettlebell Swings 53 lbs / 35 lbs30 Pull-ups20 Burpee box jumps 24/2010 Handstand Push-ups1 mile Runpost times to comments.

BENCH PRESS, FRONT SQUATS AND SQUAT CLEAN THRUSTERS

  Bench Press 3 rep max (set up 2 racks facing each other and pass the bench back and forth) Front Squat 5 rep max (knock out the front squats while others are benching) then… For time: 30 Squat Clean Thrusters (135/95 lbs)* 5 Burpees every minute on the minute at the...

DEADLIFTS, HANG POWERCLEANS, HANDSTAND PUSH UPS

 DeadLift 5 rep max (Add 10 lbs to last week) then… Ring Dips for reps – One chance, as many reps as possible without stopping then… 21-15-9 Hang Power Clean (95/65)Handstand Push ups post times to comments. Finisher 50 GHD sit ups

CHRISTMAS PARTNER WOD

4-man team WOD 4 (relay) 400m laps carrying 20# med ball 1 400m lap walking lunges 8 rope climbs 200 pull-ups 200 push-ups 400 sit-ups 200 box jumps 120 tire flips 2 working at a time except on runs and rope climb