Christmas Special

wod

14 min amrap

60 cal row
50 toes to bars
40 wall-ball shots 6/9
30 cleans 43/61
20 ring muscle ups

wod

75 reps for time of

abmat sit ups

straight into…

10-20-30 reps for time of

db thrusters 10/15

burpees

post workout

accumulate

50 db hang muscle cleans

note: rest as needed

wod

for time

accumulate 6:00 of a pull up bar dead hang hold


note: each time you drop from the bar, complete 100 double unders and 30 v ups