Monday - December 18

weekly warm-up

*15 KB Swings

*5 inch worms *10 walking lunges

*5 negative pull-ups


**The time frame MUST be observed for this week's WoDs.**

***If you redo one part, you MUST redo both parts.***


10 mins.

*establish heavy clean (power or squat, no hangs)

* 3 min. break


3 rounds

*10 box overs 24/20 M20/14

*10 pull-ups (scale with jumping pull-ups)

*10 power cleans @ 70% of part A

**Please review examples of rounding on your scorecard and/or click here.**


*Score cards will be at the gym.

*Movement standards will be on your card, make sure you understand everything before the clock starts. Ask questions if you have any!!

*Scores must be put in the cash box by7pmon Thursday.

*You many re-do this WoD as many times as you like and submit your best score.

*There will be no judges, judge yourself and be honest! Count your reps correctly.

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