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Monday, December 23, 2019

23
Dec

Monday, December 23, 2019

VOD

I have come as a light into the world, that whoever believes in Me should not abide in darkness.

John 12:46

WOD

12 DAYS OF CHRISTMAS!!

For Time:
1 Rope Climb
2 Power Cleans (95/135lbs) (135/225)
3 Kettlebell Swings (35/55lbs) (55/70)
4 Pull-Ups or Muscle Ups
5 Wallball Shots (14/20lbs) (20/30)
6 Sit-Ups or GHD Sit-ups
7 Push-Ups or Burpees
8 Box Jumps (20″/24″) (30″/36″)
9 Ring Dips
10 Ball Slams (14./20lbs) or Deadlifts (135/225)
11 Handstand Push-Ups
12oz Beer or Carbonated Beverage of Choice
-This is just like the song, 1,2,1,321,4321,54321….

AFTER PARTY

Ring Muscle-Up Conditioning

For Time:
20% Unbroken Ring Muscle-ups
35% Unbroken Ring Muscle-ups
50% Unbroken Ring Muscle-ups
200 Double Unders
50% Unbroken Ring Muscle-ups
35% Unbroken Ring Muscle-ups
20% Unbroken Ring Muscle-ups

Example: Max Unbroken Set of 10
20% = 2 Reps Unbroken
35% = 4 Reps Unbroken (Round Up)
50% = 5 Reps Unbroken