WOD 1 : Hanging Stockings
Workout 1: "Hanging Stockings"
AMRAP in 10 mins with a partner of:
30 Dumbbell Power Snatches, 35/25 lbs Deadlift Hold, 115/80 lbs
30 Lateral Bar Burpees (split as desired)
P1: max rep Dumbbell Power Snatches
P2: Deadlift Hold
Reps with the dumbbell can only be completed while the other partner hangs from a pull-up bar (Rx'd)/holds the top of a deadlift (Scaled). Once 30 reps are completed, the team moves on to lateral bar burpees with one partner resting and one partner working.
WOD 2 : Sled Ride
Workout 2: "Sled Ride"
For time:
100/70 Row Calories
100/70 Echo Bike Calories
One partner on each machine, switch as desired.
Time cap: 10 mins
(If you finish before the time cap, rest until the 10:00 mark)
WOD 3 : Carol of the Barbells
Workout 3 (at the 10:00 mark): "Carol of the Barbells"
6 mins to establish a max load:
1 Clean 1 Shoulder-to-Overhead 1 Front Squat 1 Shoulder-to-Overhead
WOD 4 : Christmas Boogie
Workout 4: "Christmas Boogie"
For time:
300 Single Unders
50 Thrusters, 45/35 lbs
200 Single Unders
40 Thrusters, 60/45 lbs
100 Crossovers
30 Thrusters, 75/55 lbs
One partner working at a time, switch as desired.
Time cap: 12 mins
