141219 ~ WOD Like Jack Bauer!

Thank you for all of your generous donations!! Our Canuck Christmas Basket Donation drive was a huge success.  It was because of your generosity, the Thompson family will have a Christmas to remember!  I'm so proud of our Canuck Community! 

Strength.

20min to complete 1 of the following:

Makeup Saturday:

Monday: Deadlift & Bench Press

Tuesday: 1RM Front Squat

Wednesday: Backsquat & Shoulder Press

Friday: 'Deadlift & Bench Press

Conditioning:

“JACK BAUER: CORAL SNAKE”
With a 24 min Countdown Timer:

Complete the following:

1 Rope Climb
24 Double unders
24 Calorie row
24 Ring Dips

1 Rope Climb                                                                                                                                                      Wall Ball (20/14#)

1 Rope Climb
24 Hang Power Snatch (135/95#)

1 Rope Climb                                                                                                                                                         Wall Ball (20/14)

1 Rope Climb
24 Deadlifts @135/105

1 Rope Climb
24 Ring Dips
24 Calorie row
24 Double Unders
1 Rope Climb

Then....with remaining time: Ask Zach for the secret puzzle!  How sharp is your brain when you are physically fatigued? The clock is ticking!!!

Cash Out:

Mobility!!!

 

 

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