WOD 1 : O Come All Ye Swoleful
9 min AMRAP:
10 synchro single arm devils press (50/35)
5 Wall Walk
10 synchro dumbbell goblet squat (50/35)
10 Bar Muscle Ups (Men)/ Chest to Bar Pull-ups (Women)
WOD 2 : Hallelujah! Holy Shit! Where’s the Tylenol?
In the time allotted team members will establish a 1 rep max of the following complex:
All Divisions:
1 Clean + 2 Front Squats + 1 Shoulder to Overhead
WOD 3 : Big Sleigh Energy
For Time: 15min Cap
10 Synchro Snatch (115/75)
40 calorie Row
30 ft forward sled pull (70/45) Partner A
30ft backward sled pull (70/45) Partner A
Partner B does sled pulls
10 synchro Clean (115/75)
40 Toes to Bar (tiebreak time)
30 ft forward sled pull (115/75) Partner A
30 ft backward sled pull (115/75) Partner A
Partner B does sled pulls
10 synchro thruster (115/75)
40 Box Jump Overs (24”/20”)
30 foot forward sled pull (160/100) Partner A
30 foot backward sled pull (160/100) Partner A
Partner B does sled pulls
Cross Finish line
WOD 4 : Yippee Ki-Yay
200m partner A burden carry (45/25)
200m partner B burden carry (45/25)
Then:
Partner A: Echo Bike Calories (15/12)
Partner B: 15 deadlifts (225/155)
100 Double Unders (minimum work requirement 20 double unders/partner) tiebreak time
Partner A: 15 deadlifts (225/155)
Partner B: Echo Bike calories (15/12)
20 burpee box get overs (48”/40”)
One partner works while the other holds burden overhead
Both Athletes cross finish line.
