Posted by & filed under Workout of the Day.

Christmas-Crippler-Header

WORKOUT OF THE DAY:

For Time:
2 Rounds
12 Power Cleans @ 50% of your 1 rep max Squat Clean
25 Wall Balls
Then
150 Double Unders/Single Unders
Then
2 Rounds
12 Overhead squats @ 50% of your 1 rep max Squat Clean
25 Push Ups

Scaling Options
Wall Balls
– Rx: 20/14 to a 10 foot target
– Scaled: 14/10 to an 8 foot target
– Party: Same as scaled or eat 2 donuts.
Double Unders
– Rx: 2 revolutions per jump
– Scaled: 1 revolution per jump
– Party: Same as scaled or 3 minutes of freestyle dance
Push Ups
– Rx: Chest to the ground at the bottom and arms locked out at the top
– Scaled: Hands elevated on 20 inch box
– Party: Same as scaled or drink 8 ounces of egg nog
Log results here.

FRIDAYs RESULTS

IMG_7148 IMG_7149