Tuesday, Dec. 27, 2016

We were super excited before 12-Days of Christmas – Invictus Style went down at 8 am on Christmas Eve. The aftermath looked a little different. Hope you had a happy holiday weekend!

122716 WOD

A. Warm-up

B. Pause front squat + front squat

6 x 1 @ 24×1 + 1

Using six attempts, build to a challenging set.

C. For time:

Row 500 meters

50 wall balls (20/14) to 10′ target

40 Russian kettlebell swings (53/35)

30 med ball sit-ups (20/14)

20 hand-release push-ups

10 ring muscle-ups (10 strict pull-ups + 10 dips)

Run 400 meters

>> On-Ramp

For time:

Row 250 meters

25 dumbbell thrusters / air squats

20 Russian kettlebell swings

15 sit-ups

10 push-ups

5 ring rows + 5 dips

Run 200 meters