131226 ~ Boxing Day Blowout!!!
The presents have been opened, the turkey all gobbled up........and now the barbell is waiting to be lifted! Time to burn off all of those Paleo Cookies!
Today we have a serious strength portion, coupled with a little team WOD fun! Merry day after Christmas everyone!! Why fight lineups at the mall? Come on in and WOD with your Canuck family!!
Complete the following For Time:
**All sets must be completed unbroken...if you drop the bar during a set, it must be redone**
1 minute prescribed rest period must be followed.
4 x 15 Deadlift (225/155#)
3 x 10 Front Squat (225/155#)
2 x 5 Jerks (185/135#)
1 x 5 OHS (165/115#)
In teams of 4 Complete the following for time:
12 Min Cap.
75 Thrusters (75/55#)
75 Ring Dips
75 Hang Power Snatch (75/55#)
5 Rope Climb
B. Max Distance row
C. ME Wall Ball (20/14#)
** 2 Athletes working on the Chipper only.....while 1 athlete rows, and another completes Wall Balls**
Team mates must switch row& wall ball after each station. You cannot complete the row and wall ball stations back to back.
Posted on Thu, December 26, 2013
by CrossFit Canuck