12.4.2017

“Twas The WOD Before Christmas” will play a role in this week’s programming. 🙂

SWOD
2-Rep Max Front Squat

Partner WOD
“Kris Kringle”
4 Minutes Cal Row
4 Minutes D-Balls over Bar Rx =100/70 Scaled = 70/50
4 Minutes Burpees Over Bar
4 Minutes Cal Bike

Here are the scores to beat from the comp, see how you can stack up!:
Rx Male
ROW = 126 (Deltafitguys)
D-Balls = 90 (SSCF Blue)
Burpees = 96 (Igor and Sasha)
Cal Bike = 125 (Igor and Sasha)
Rx Female
ROW = 96 (Dasher and Dancer)
D-Balls = 94 (Team SLCCF)
Burpees = 92 (Team SLCCF)
Cal Bike = 87 (Dasher and Dancer)
Scaled Male
ROW = 113 (Flex Appeal)
D-Balls = 97 (Frankincense and Steroids)
Burpees = 85 (Two Wise Men)
Cal Bike = 131 (The Carpenters but not Karen and Richard)
Scaled Female
ROW = 83 (Ute Shrug Life)
D-Balls = 97 (Twisted Sisters)
Burpees = 60 (Ute Shrug Life)
Cal Bike = 82 (Two Turtle Doves)

Partner METCON
“Kris Kringle” METCON STYLE
3 ROUNDS
4 Minutes Cal Row
4 Minutes D-Balls over Bar 100/70
4 Minutes Burpees Over Bar
4 Minutes Cal Bike
Rest 2 minutes between rounds

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