12/7/17 – "Elves"

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

"Elves" 

0:00 -15:00 ( 3 rounds for time ) 

500m row 

60 Double unders 

7 Power cleans RX (135/95lb) Level 2 (115/80lb) 

15:00 – 30:00 ( 3 rounds for time ) 

30/20 Assault bike calories 

20 Shoulder to overhead RX (95/65lb) Level 2 (75/55lb) 

30:00 – 37:00 ( as many reps as possible ) 

Burpee box jump overs (24/20") 

*If you finish the two workouts before the 15 minute time cap you may rest the remainder of the time. 

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