SANTA'S Workout of the Day

THE ANNUAL CFM XMAS DRESS-UP WOD TODAY, 8AM
be at gym 7:30am to warm up
 

WORKOUT 1 : "THE BENCHMARKS"
20 MINUTE CUT-OFF

Grace - 30 Power Clean/Push Jerks
Karen - 150 Wall Balls
Fran - 21-15-9 Thrusters/Pull Ups
Isabel - 30 Snatches

MUST READ: WORKOUT DETAILS - HERE

WORKOUT 2 : "GET IT UP"
8 MINUTE TIME CAP

8 minutes to find a 1RM Shoulder to Overhead each.

MUST READ: WORKOUT DETAILS - HERE

WORKOUT 3 : "GET TO THE ROWER"
NO TIME CAP

MUST READ: WORKOUT DETAILS - HERE

As a Team, Complete the following:

STATION 1 : 21 15 12 9 - Burpees

Body Weight Walking Lunge to Station 2.

STATION 2 : Barbell work (20kg bar)
21 - Hang Power Snatch
15 - Thruster
12 - Hang Clean
9 - Back Squat

Body Weight Walking Lunge back to Station 1. 

Complete the above Stations one more time.

On completion, RUN to the far try line
**Petbarn end of the field**.

Turn around (facing the gym), and complete:

50m Wheelbarrow walk
50m Run to Rowers
THEN...


2K Row - 6 rowers only available.

** Log results on Beyond the Whiteboard 
OR Log your Results via your WODIFY account**