21 Dec WOD- Tuesday, Dec 22

Posted at 20:00h in WOD by

Holiday Class Schedule:
Thurs, Dec 24th- 8am and 12pm
Fri, Dec 25th- 11am
Sat, Dec 26th- 9:30 and 10:30 am

Shoulder Prep:

    Every 20 sec
    Shoulder W/u 4 rds
    A-T-Y-I

Strength:

    EMOM 9
    1,2,3,1,2,3,1,2,3 Power Snatch
    -TNG encouraged but not required
    -Increase weight every 3 min

WOD: 15 min AMRAP

    1000 m row buy-in
    then,
    9 Ring Dip
    9 Power Snatch

    Lv1: 65/45, Push-ups
    Lv2: skinny band*, 95/65
    Lv3: 115/75

    *NO GREEN-SIZED BANDS ON RINGS, ONLY RED OR SMALLER

6pm Lite N Tite
WOD 1: 5 rds

    2 min AMRAP/ 1 min Rest
    7 Pull-ups
    14 Goblet Squats
    Russian KBS for reps

    Lv1:Jumping P/U, 35/25
    Lv2: Pull-ups, 53/35
    Lv3: C2B, 70/53

WOD 2:
“Annie”

    50-40-30-20-10
    Double unders
    Sit-ups

Presenting ATHLETE OF THE MONTH December: Mila Yevelev! Learn more about Mila’s CrossFit Journey here.

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