16 Dec WOD- Saturday, Dec 17

8:30 am Lite N Tite
Partner WOD:

400 m MB carry
60 KBS
200m MB carry
60 Wallballs
200m MB carry
60 renegade rows
200m MB carry
60 DB snatch
400m Farmer Carry (1 set of kettlebells /1 partner carries at a time)

Partners run together, but the other work is done 1 at a time

9:30 and 10:30 am Regular CrossFit
Strength:

5 rds:
30 sec Seated DB/KB press (in pike position on floor)
30 sec rest
30 sec Hollow Hold
30 sec rest

Partner WOD A:

3 rds Offense/ Defense -7 min Cap
D: Run 200m
O: DB Renegade Row (2 push ups) for reps

Partner WOD B

4 min AMRAP
Max Cal Assault Bike
*share work as desired)

Athlete of the month for December is Rob Ramirez! Congrats Rob! Check out Rob’s CrossFit story here.

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