WEDNESDAY DECEMBER 22 2021

REMINDER:

HOLIDAY HOURS THIS WEEK

CHRISTMAS EVE -10:00AM ONLY

CHRISTMAS DAY – CLOSED 

ALL I WANT FOR CHRISTMAS IS… ABS!

3 rounds
15 GHD Sit Ups
15 hollow rocks

rest 2 min

Accumulate 2 min in Hollow Hold

PUMP FAKE

10-9-8-7-6-5-4-3-2-1:
Strict Chin-ups or Pull-ups
Dumbbell Bench Press (50’s/35’s)

After Each Set:
:30 Farmers HOLD (53’s/35’s)

*Score = Time it takes to complete the workout

[Time Cap= 25 Minutes]

T1: Modify to ring rows or similar
T2: As Written
T3: Men: First two sets of pull ups unbroken and 70 lb KBs/Ladies: First two sets of pull ups in 2 sets each and 53 lb KBs

EXTRA:

5 rounds
10 GHD Sit Ups
15 hollow rocks

rest 3 min

Accumulate 2 min in Hollow Hold

OR

4 sets
12 Landmine Rows
250 m row
Rest 1-2 min

Post load used for Landmine rows in comments.

Add 4 sets of unscored straight arm lat pull downs for extra extra work

Tuesday, December 21st, 2021 at 7:00 pm / WODS