Friday, 12.18.15

 Jenni is excited for the Ugly Sweater WOD! (insert snort here)

Jenni is excited for the Ugly Sweater WOD! (insert snort here)

"Ugly Sweater WOD"
12 Rounds for time of:


1 Squat Snatch (135/95)
2 Box Jump (24/20)
3 Push Press (135/95)
4 Toes-to-Bar
5 Hang Power Cleans (135/95)
6 Hand-Release Push ups
7 Deadlifts (135/95)
8 Sit-ups
9 KBS (70/53)
10 Lunges (10 each side)
11 Wall Balls (20/14)
12 oz. Beer or 12 Cal Assault Bike

Start with just the 1 Snatch, Round two starts with the 2 Box Jumps and then 1 Snatch, Round three is the 3 Push Press, 2 BJ and then the 1 snatch. So the final round starts with finishing a 12oz. beer, then goes through the 11, 10, 9, 8…and finishes with the 1 Snatch. 


PRIME

Squat
Back Squat, 3x5

Assault Bike Conditioning
10 Rounds of:
:20 Bike, :40 Rest