Saturday 021217

XMAS WOD DAY! The gym will be open for warm ups starting at 12:30pm! WOD #1 starts at 1pm sharp!

WOD #1 (1:00pm):

Deadlift/Power Clean/ Thruster Ladder!

For each of the following weights, you will have :20 (+:10 transition) to complete a successful Deadlift Or Clean (any variation) Or Thruster:

Ladies:

45-55-65-75-95-105-125-135-145

Dudes:

75-95-115-135-155-185-205-225-245

A Deadlift is worth 1 Point
A Clean (any variation) is worth 2 Points
A Thruster is worth 3 Points

Here is the order in which you will go through the ladder:

Screen Shot 2017-12-01 at 9.53.42 PM.png

WOD #2 (2:00pm):

AMRAP 14:
12/10 Calorie Row (10/8)
8 Dumbbell Snatches, alternating 50/35 (35/20)
5 Burpee Box Jump Overs 24/20 (Step Overs)
2/1 Rope Climb(s) (4/2 Lower Down Pull-Ups)

Relay style - one person works through the list fully.  Once complete, tag partner to start next round.

*Scaling option in brackets

Heat list:

Screen Shot 2017-12-01 at 9.53.19 PM.png


Awards and Potluck immediately following Heat #5 completion!