“Merry Liftmas!” -The Chan
Strength: Barbell Complex
E2MOM X 5
3 Deadlifts + 2 Hang Cleans + 2 Jerks
Find a heavy single of this complex for the day.Heaviest successful lift will be recorded on the board.
LeanFit:
AMRAP 10
500/400m Row
12 Toes To Bar/ Hanging Knee Raises/ Abmat Sit-ups
24 Double Unders/ 48 Singles
WOD: “Sky’s Out Thighs Out”
Alt. EMOM X 20
15/12 Assault Bike Calories
2 Rope Climbs or 20 Alternating Dumbbell Snatch (50/35)
150m Sprint, little loop, in and out opposite doors
Max reps Burpees
Score: Total Burpees
FW: 12/9 AB Calories, 1 Rope Climb, DB Snatch (35/25)
RX: Must complete all work within the minute. Must commit to all 5 rounds of 2 Rope Climbs or 20 Alternating DB Snatch, no flip flopping!
RX+: Over 75 Burpees
