Ryan Y. after the "12 Days of Christmas" WOD. If you've ever done this workout, you know how awful it is!
Ryan Y. after the “12 Days of Christmas” WOD. If you’ve ever done this workout, you know how awful it is!

WOD:
For time, completed in any order:
4 rounds: 500m Row + 10 Bench presses at body weight

Rest 3 minutes, then squat clean, every minute on the minute for 15 minutes at 75-80%

Rest 3 minutes, then complete 4 rounds of: 6 Muscle ups + 60 Double-unders

Post time to comments.

_____

LEANFIT:
2 rounds for time of:
30 Burpees
30 Front squats (75 lb./55 lb.)
200m Farmers carry
100 Double-unders
800m Run

Post time to comments.

_____

DE:
3 rounds for time of:
30 Burpees
30 Front squats (75 lb./55 lb.)
200m Farmers carry
100 Double-unders
800m Run

Post time to comments.

Media:
Monday WOD, December 26, 2016

One thought on “Monday WOD, December 26, 2016

  • December 26, 2016 at 9:30 pm
    Permalink

    That was the best “Post-wod stretch” I could manage.

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