THROWBACK THURSDAY NEW YEARS EVE WOD “Count Down” Every 10:00 for 4 Rds 10 Cal Row9 Bar Facing Burpees 8 Pull Ups7R/7L Front Rack Lunge 6 V-Ups5 HSPU4 Thrusters3 Power Cleans 200m Run1 Power Snatch @115/75 RX+135/95 & Chest to Bar THEN Mobility Cash Out: Banded Shoulder Stretching. 2:00 Per Side.
WOD WEDNESDAY 12:00 AMRAP FLOW 10R/10L DB RDL 35/25 50’/50’ DB Waiters Walk 35/25 (1OH/1FR) 15 GHD Sit Ups15 Good Mornings 45/35 THEN For Time:Buy In: 10 Walk Walks 80-60-40-20Air SquatsAb Mat Sit Ups Buy Out: 10 Wall Walks THEN Mobility Cash Out: Banded Hip Flexor Lunge Hold. 2:00 Per Side.
TRANSFORMATION TESDAY Every 1:30 X 8 Snatch High Pull, Hang Squat Snatch2x 2+2 (55/60%) 3x 1+2 (70/75/80%) 1x 1+1 (85/90%) 2x 0+1 (92/95%) THEN For Time: 21-15-9Over Head Squat 95/65 Box Jump 24/20 Pull ups RX+ 135/95 THEN Accessory Cash Out: 3 X 12Barbell Bent Over Row
MOTIVATIONAL MONDAY 32:00 MIN AMRAP10 Burpees20 DB Thrusters w Alternating Arm Press 30 Grass Hoppers L/R=1 40 Double Unders 400m Run @35/25 THEN Mobility Cash Out: 2:00 Couch Stetch Each Leg.2:30 Rock Bottom Squat Hold
OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM MERRY CHRISTMAS REST DAY! COME JOIN US SATURDAY MORNING @0900. OPEN TO THE PUBLIC FREE WOD
