WOD Sat Dec 18 - Bring-A-Friend-Day!

Strength

Squat Clean + Split Jerk
3-3-3-2-1 @ 40-50-65-75-80%

Friends:
Deadlifts
Sets of 5 building to moderate load

All done on 15 minute clock (rest as needed)

Work

“Sager’s Wager”

5 Rounds For Time
60 Double-Unders
15 Overhead/Front Squats
3 Rope Climbs / 6 Pull-ups + 6 Toes-To-Bar (total)

15 Minute Cap

Friends:

5 Rounds:
60 Single Unders
15 Goblet/DB Front Rack Squats
6 Ring Rows

Home

5 Rounds:
30 Mountain Climbers / Jumping Jacks / Line Hops
15 Overhead/Front/Goblet Squats
5 Bent-Over Rows