WOD 12-18-15

Mobility WOD

WOD
25 wall balls

AMRAP20
400 m run
10 front squats
20 sit ups

25 wall balls

WOD 12-17-15

Strength
Press 4x8

WOD
AMRAP20
1 Gator walk
8 Bench press
12 KB swings
16 Windmill

WOD 12-16-15

Mobility WOD
Tabata
Air squat
Bar hang

Plank jacks
Straight leg sit ups



WOD
5 rounds
5 Tire flip burpees
7 power cleans
9 Box jumps

WOD 12-15-15

Strength
OH squat
4x10

WOD
Buy in- 300 singles
21-18-15-12-9-6-3
Wall balls
Sit-ups
Cash out - 300 singles
*5 pistols at each dash

WOD 12-14-15

Med ball Monday

AMRAP20
10 Lunges
10 DL
10 Burpees

4th day or CrossFit Chtistmas