WOD

15 miunte AMRAP 6 Overhead squats 12 Pull ups 18 Box jumps

For time: Row 1000m 10 Burpees 20 K2E 30 Push ups (games) 40 Jumping squats Row 1000m

Squat 5×5 Then 21-15-9 Clean (135/95) GHD sit up

3 Rounds for time: 20 Pull ups 30 KB swings 40 Double unders

15 to 1 Burpees Rest after each set as long as it took to complete the set.

12 Days of Christmas WOD Please see CFM blackboard for workout details No cherry pickers on this one

AMRAP 12 minutes 10 Box jumps 10 Ring rows 10 Burpees

3 Rounds for time: Row 400m 15 Deadlifts (225/135) Rest 1 minute

10 to 1 Pull ups Goblet squats Sit ups  

2 Cleans every minute for 15 minutes (Record highest weight completed) Accessory work