WOD / Teams of 3
WOD 1 – Snatch Ladder / 1 works / 10 cap
Snatch 5-4-3-2-1, Increase weight each set
*Score = total for all 3 athletes
WOD 2 – For time / 1 Rows / 1 works / 15 cap
12 Cals Bike | RX+ rope climbs
60 Inverted T2B / RX+ T2B
80 Shldr to OH, 95/65 | 75/55 | RX+ 135/95 | 115/80
600 Single-unders / RX+ 200 DU’s
*Someone always rowing for cals / Score = time – cals rowed
WOD 3 – 12 Days of Christmas / AMRAP 20 / 1 works / Each completes each exercise
1 Burpee
2 Push ups
3 Pull ups
4 WBS, 20/14/10
5 Box Jumps, 20″
6 Goblet Squats, 55/35 | 45/25
7 KB Deadlifts
8 Lunges
9 Sit ups
10 Calorie Row
11 KB Swings
12 Cals Bike