STRENGTH : 10-MIN EMOM
- 5 Pause Push Jerks ( @ 60% )
WOD : 5 Rounds For Time!
- 30 Double Unders
- 10 Snatches (95/65) +(115/80)
- 7 Lateral Burpee OTB
WOD : 12 Days of RCF Christmas!
- 1 OHS (135/95) +(185/125)
- 2 Power Cleans (135/95) +(185/125)
- 3 Pull Ups +(C2B)
- 4 Thrusters (135/95) +(185/125)
- 5 Burpee Box Jump Overs (30/24)
- 6 Back Rack Lunges (135/95) +(185/125)
- 7 WB Shots (20/14)
- 8 WB Throw Ups (20/14)
- 9 Deadlifts (135/95) +(185/125)
- 10 Toes To Bar
- 11 Back Squats (135/95) +(185/125)
- 12 Shoulder To Overhead (135/95) +(185/125)
STRENGTH : 12- MIN EMOM
[ ODD ] : 3 Tempo Deadlifts ( @ 75% )
[EVEN] : 20 Second Dead Hang
WOD : 12-9-6-9-12 For Time!
- Toes To Bar
- Snatches (115/80) +(135/95)
- Box Jump Overs (24/20)
STRENGTH : 8 Rounds E90s
- 5 Pause Front Squats
( 3 second PAUSE @ 65% )
WOD : 13-MIN AMRAP
- 9 DEADLIFTS (185/125) +(225/155)
- 6 HANG POWER CLEANS (185/125) +(225/155)
- 3 BAR FACING BURPEES