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Wednesday, December 16th

Register For Your Session:

As a friendly reminder, each available time block will be limited to 15 athletes. You must register to attend.




2 Rounds For Time (CAP 9:00):

10m Overhead Walking Lunges With Plate

20 Pull-Ups

10m Overhead Walking Lunges With Plate

20 Weighted Sit-Ups

Rx - Plate 45/35, Med Ball 20/14

Scaled - Plate 35/25, Med Ball 14/10, 20 Jumping Pull-Ups

Masters - Plate 35/25, Med Ball 14/10

  • For jumping pull-ups, the bar will be set up so it is at least 6 inches above the top of the athlete’s head when the athlete is standing tall. At the bottom, the arms must be fully extended.

  • Athletes will begin with one hand on the red wall. At the start of 3-2-1-GO athletes will run to their plate placed on the 10m marking closest to the whiteboard and begin their workout with OHWL. All plates will begin flat on the ground.

  • The athlete's knee must touch the ground. Athletes must stand to a full extension after each lunge.

  • Weighted Sit-Ups, the ball must touch the ground behind the athlete’s head and in front of the athlete.

  • After the athlete is finished with their final round of Weighted Sit-Ups the athlete must touch the red wall to complete the WOD.


For Time (6:00 CAP):

4 Rounds

10 Deadlifts

10 Bar- Facing Burpees

Rx - 225/155

Scaled - 165/110

Masters - 185/125

  • RX must jump single or double footed. If the athlete steps over they must return back to the other side and jump, you do not need to do another burpee.

  • Scaled may step or jump over the barbell.



20:00 EMOM

Minute 1: Russian KBS

Minute 2: Sit-Ups

Minute 3: DB Snatches

Minute 4: Box Jumps

Minute 5: Rest



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