Wednesday, Dec. 16, 2015

“Eighty percent of success is showing up.”

121615 WOD

A. Three rounds of the following:

0:30 ME double unders

0:30 rest

0:30 ME hollow rock

0:30 rest

0:30 ME Russian twists

0:30 rest

B. Press – week 3 | month 2

75% x 5

85% x 3

95% x 1+

* Remember: These percentages are based off your working weight, not your 1RM; we had many people use the wrong percentages Monday. This is why we encourage journaling! Please be responsible for proper loading.

C. For time:

12-8-4-8-12

Power cleans (135/95)

Lateral burpees over the bar

Then: 75 double-unders

Metcon by CrossFit of Fremont

>> On-Ramp

12-8-4-8-12

Hang power cleans

Modified burpees

Then: 150 single-unders

D. Optional cash-out

800-meter run

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DID YOU HEAR?

Because the white elephant gift exchange just got naughtier — pirate gift exchange allows for more stealing. You won’t want to miss A Country Christmas this Friday from 7 to 10 p.m.!