Monday, Dec. 19, 2016

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Congratulations to all of the participants (some teams not pictured) and thank you to all of the supporters at our first Christmas in-house competition, Mistletoe Madness, on Saturday. Everyone who came out to the event and the party said it was a success. Full results and photos will be posted this week! 

121916 WOD

A. 8:00 OTM

Even minutes: 0:30-0:45 double-unders

Odd minutes: 0:30-0:45 hollow rock / hold

B. Back squat

Warm up to your working weight, then:

Every 2:00 for five sets

Set 1: 5 reps @ 65%

Set 2: 4 reps @ 75%

Set 3: 3 reps @ 85%

Set 4: 2 reps @ 90%

Set 5: 6 reps @ 80-85%

C. Two rounds for time: *

200-meter run

6 hang full cleans (135/95)

12 burpees over barbell

Rest 2:00, then

Two rounds for time:

200-meter run

6 overhead squats (135/95)

12 box jumps (24/20)

Score is total time

>> On-Ramp

Two rounds:

100-meter run

6 hang power cleans

12 burpees

Rest 2:00, then

Two rounds

100-meter run

6 OHS

12 box jumps / step-ups

* Compare to 01-11-16