Friday WOD – 8/12/2017

** XMAS PARTY DAY – WOOP WOOP! **

METCON “The Don”
Teams of: 2

Only 1 working @ 1 time
Can be broken up however

66 x Deadlifts (50/35)
66 x Box jumps (24/20”)
66 x KB Swing (24/16kg)
66 x K2E
66 x Sit-ups
66 x Pull ups
66 x Thrusters (25/15kg)
66 x Wall balls (9/6kg)
66 x Burpees
66 x Double-unders

** 40min kill time Or 40min AMRAP **

Tuesday WOD – 5/12/2017

STRENGTH
6mins to build up & find weight for the EMOM
then…
E2MOM for 10mins (5 x rds)
= 7 x Squat Snatch

METCON – For distance
Continual Clock
** Score = total of distance **

0:00 – 6:00min = 500m run repeats

6:00 – 9:00 (3min rest)

9:00 – 15:00min = 400m run repeats

15:00 – 18:00 (3min rest)

18:00 – 24:00min = 300m run repeats