December 23, 2015

December 23, 2015

0

Incendia Nightmare Before Christmas

CrossFit
WOD: For Time
“Beast 12″
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20”
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball shots, 20#
3 Rope climb ascents

Ignite
WOD: For Time
“Ignitemare Before Christmas”
Run 1 Mile
30 Box Jumps (24/20)
Run 1 Mile
30 Ball Slams (40/25)
Run 1 Mile
30 Burpees

Barbell Club
1) 3 Position Clean (High hang, knees, floor) (1 X 1)
2) Split Jerk (4 X 2)
3) Snatch Pull (3 X 3)