WOD
"Confetti and Fireworks"
3:00 Max 50ft Shuttle Runs
1:00 Max Power Cleans 95#/65#
3:00 Max 50ft Shuttle Runs
2:00 Max Power Cleans 135#/95#
3:00 Max 50ft Shuttle Runs
3:00 Max Power Cleans 185#/125#
3:00 Max 50ft Shuttle Runs
(Score is Reps )
WOD
"The Magi"
Teams of 2 For Time:
Partner Triple 3
3000/2400m Row (partners must switch every 30 seconds)
300 Double Unders (partners must switch every 30 seconds)
360/300 Calorie Bike, switch every 30 seconds
WOD
"Frankincense"
3 Rounds For Time:
21 Handstand Push Ups
21 Deadlifts 185#/125#
21 GHDs
Accessory
4 sets
10 Strict Toes to Bar / Strict Knee Raise
-rest 30 seconds-
10 Heel Elevated Tempo Goblet Squat (3 sec negative)
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
