Monday, 11-28-16

    DEVIL OF RAMADI V2     4 RFT w/partner: 8 Man Makers 50/35 / Plank Hold 20 Deadlifts 275/205 / Wall Sit 24 One-Arm Dumbbell Thrusters 50/35 / Scissor Kicks Cash out: 500 D/U With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not…

Thank goodness the world didn’t end so we can still WOD!!!!!!!!!!!! CLOSED CHRISTMAS EVE & CHRISTMAS DAY. SEE YOU WEDNESDAY THE 26TH. MERRY CHRISTMAS MERRY CHRISTMAS MERRY CHRISTMAS MERRY CHRISTMAS  HAPPY HOLIDAYS HAPPY HOLIDAYS  HAPPY HOLIDAYS HAPPY HOLIDAYS GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Here is The 12 days of Christmas WOD…….

For time: 100 DB Snatch 50/35 100 Wall Ball 20/14 100 Weighted Sit-Ups 50/35 100 OHS 95/65

20 min to complete 3×10 French Press 3×14(each arm) Bicep Curls superset with 25 banded curls 3×20 Tricep Pull down w/2 second pause at extension 3 sets of BB 21’s Partner WOD 20 min AMRAP 30 AAB 20 Devil’s Press 50/35

Strength/Skill – Bench Press 3 x 5 21-15-9 with a 400m run in between Front Squats burpees, Bar facing

Strength:12 min E2MOM 2 Sq. Clean + 1 Push Jerk + 1 Split Jerk *start light and build to a heavy complex* Buy in – 500′ Farmers Carry w/KB’s 53/35 then… 3rds 30 Cal Row 25 Wall balls 20/14 20 Deadlift 225/155 *25min Cap*