Strength
Clean n Jerk – 2 reps every 90 seconds for 10 sets (20 total reps) @ 75-85%
Conditioning
5 Rounds For Time
10 Power Clean 155/105#
20 Wall Ball 20/14#
—Rest 3 minutes
5 Rounds For Time
10 Shoulder to Overhead 155/105#
1 Rope Climb 20ft
—Rest 3 minutes
1000m Row For Time
WOD Notes: TD = 7-10 min / 4-7 min / 3-4:30 min. Use same weight for PC & Shoulder to OH (about 50% of each lift). RC scale = 5 strict pull-ups or 10 ring rows.
12 Days of Christmas Challenge – Day 10
2 attempts to bounce lacrosse ball through 2 pull-up bars in the front (they are about 7-8 inches apart).
—You will start with feet on the platform. Free FitAid to anyone who bounces it through.
***Congrats to Lauren for holding a handstand for 1:33!
