Mobility: Hips/OH Pos
A: 3 Rounds
15 Bent Over Barbell Row
10 R/L DB/KB Single Arm Row
10 Y-T-A 5/2.5
B: 6 min EMOM
4 Power Snatch + 2 OHS
C: “13.1”
17 min AMRAP
40 Burpee
30 Snatch 75/45
30 Burpee
30 Snatch 135/75
20 Burpee
30 Snatch 165/100
10 Burpee
AMRAP Snatch 210/120
Mobility: Calves/Hams/Lats
A: For Time (9 min cap)
50-40-30-20-10
DU
Air Squat
B: For Time (9 min cap)
30-20-10
OH Plate Lunge 45/25
Push Up
AMSU
C: For Time (9 min cap)
20-20-20
T2B
Box Jump 24/20
D: For Time (9 min cap)
15-15-15
Cal Row
HSPU
” Happy Birthday Cullen and Trevor”
Wear Pink
Mobility: Hams/Glutes/OH Pos
A: 3-2-1-1-1
Push Press
3-2-1-1-1
Push Jerk
B: 10 min EMOM
0-4
Odd: 20 S20H 95/65
Even: 15 Burpee
5-10
Odd: 15 S2OH
Even: 10 Burpee
C: For Time
100 Wall Ball 20/14
Mobility: Hips/Lats
A: 10 min EMOM
1 Power Clean + 2 Front Squat + 1 Hang Power Clean
B: 1-1-1-1-1
2 Position Squat Clean
* Above the Knee
* High Hang
C: For Time
10-9-8-7-6-5-4-3-2-1
Hang Power Clean 155/105
* 10 Pull Up after every round
Christmas WOD 3
A: 10 min EMOM
Odd: 50 DU
Even: 10 Air Squat + 10 Push Up + 10 Air Squat
B: 10 Rounds For Time
5 Burpee
10 Thruster
*Find weight that is challenging to perform your Thrusters (DB, KB, Bar, Plate, Rock, Sandbag) Get creative!
