“Merry Christmas Ya Filthy Animal”
Strength
Pausing Power Clean (Heavy 2)
* 12 minutes to build to a heavy set of 2 reps (not touch-and-go). 2 second pause at the knee AND in the receiving position.
WOD
“Zoolander”
15 Minute AMRAP:
30 Double Unders (45 Singles)
10 Power Cleans (155/105#)
30 Double Unders (45 Singles)
10 Lateral Barbell Burpees
* Post rounds and reps completed to the whiteboard.
MOVE 45
4 Rounds (40 sec work : 20 sec rest):
Dumbbell Floor Press
Banded Tricep Extensions
Dumbbell Lateral Shoulder Flies
Directly into…
12 Minutes:
1 Minute Row
1 Minute High Knees
1 Minute Mountain Climbers
After Party
1. Row Conditioning
On the 1:30 x 10 Sets:
300/275 Meter Row
