WOD 12.17.16

Christmas Crippler

Group WODs @8am, 10am and noon

WOD:

For Time:

2 Rounds

12 Power Cleans @ 50% of your 1 rep max Squat Clean

25 Wall Balls

Then

150 Double Unders/Single Unders

Then

2 Rounds

12 Overhead squats @ 50% of your 1 rep max Squat Clean

25 Push Ups

Scaling Options

Wall Balls

– Rx: 20/14 to a 10 foot target

– Scaled: 14/10 to an 8 foot target

– Party: Same as scaled or eat 2 donuts.

Double Unders

– Rx: 2 revolutions per jump

– Scaled: 1 revolution per jump

– Party: Same as scaled or 3 minutes of freestyle dance

Push Ups

– Rx: Chest to the ground at the bottom and arms locked out at the top

– Scaled: Hands elevated on 20 inch box

– Party: Same as scaled or drink 8 ounces of egg nog