Warm up Warmy+ 5 minutes on today’s exercises. Xfit wod; “12 days of Christmas” 1 Power clean (75) 2 thrusters (75) 3 push press (75) 4 pulls 5 K2E 6 SDHP’s (75) 7 power snatch (75) 8 KB Swings (53) 9 box jumps (24”) 10 DU’s 11 burpees 12 OH lunges (holding plate, 45#)

Warm up: Warmy+ 3×4 ground to overhead + bear crawl to half court and back Xfit wod: With a running 24 minute clock preform the following AMRAP; 5 front squats (105) 5 KB swings (53) 5 hang cleans (105) EMOM (odd minutes) 5 pull ups EMOM (even minutes) 5 T2B

Warm up: Warmy+ 6 minutes, every minute on the minute of 7 squat cleans, 5 pull ups and 7 step ups. Xfit wod 50,40,30,20,10 of; Wall balls Box jumps (24) Pull up work; 5×10

Warm up: Warmy+ 3×5 clusters + run down and back Xfit wod: E2MO2M for 20 minutes of; 3 squat cleans (125) 5 HSPU’s 7 push press (105) P1 at top of first minute completes 2 front squats and 1 thrusters at 115. At top of the second minute P2 completes the rx’d rep count above. […]

From the text thread it looks like Lisa’s place is open. If you plan on showing up make sure you’re ready to go at 5:30am. As for equipment, bring KB’s (53) men and (35) women…(15) for peters 🙂 For those who don’t show up, 1000 burpees in your garage. Warm Up: Warmy+ 3 rds of; […]