21

Dec

# Friday, December 22nd

**WOD**

In 10 minutes:

Find a max set of consecutive double unders.

Rest, then complete as many rounds as possible in 10 minutes of:

20 wall-ball shots, 20/14-lb. ball to 12/10-ft. target

10 strict pull-ups

Post rounds completed to comments

* Holiday Schedule*Friday – morning classes only

Saturday – 10:00am 12 Days of Christmas WOD, 11:00 to 12:30 Open Gym

Sunday – Closed for Christmas Eve

Monday – Closed for Christmas

Tuesday – Closed day after Christmas

70 dubs

5 rounds rx

104 dubs

3+20 with a thin red band

pull-up breakdown strict/banded: 7/3 – 5/5 – 3/7

74 PR

3+3 Rx (sets of 2 pull ups)

Chi is a beast!!!!

BEAST

12 DU, PR. Started with 0 this morning

3+13, red band and 10lb ball

10 minute assault bike (1 minute on / 1 minute off)

3+20 rx’d – ish…. I probably missed the target a few times.

3

3+9

46 dubs

4 rounds with 20 hip extensions & strict pull-ups

[3s,2s & singles]

50 push-ups cash out with Ally & Katie yeehawww

119 du

3+14

Pull ups each round were 6 strict/4 med red band

81 dubs

4+20rx

308 dubs, pr

7 triples, pr

Metcon: 4+14 as rx’d, oof

.com

8:10

Woof

Cash out

75 back ext

3x

60s hs hold

60s hollow

1 DU ????

2+24 RX

Underwear Modified

20 Thrusters w/ 35# DB

10 fly rows w/ 35# DBs

6+22 URx