Wednesday WOD 

Wednesday122315

•••

“12 days of Christmas”

1 hang power snatch 95/65

2 ring dips

3 burpees

4 pullups

5 toes to bar

6 push-ups 

7 air squats 

8 jumping lunges

9 lateral jumps

10 wall ball 20/14

11 american KB swings 50/40

12 thrusters 95/65

Friday WOD 

Friday 121815

•••

Ring dip ladder
Rest 
Hang power clean ladder. ¾ body weight 

•••

Ladder: this will be in the “Every Minute On the Minute” format. Performing rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able.