Tuesday WOD – 121515

Wallballs

Wallballs

Gifts to Give
Gifts to Give is providing Clothing as Gifts to 125 Families in the area this holiday season and they are in desperate need for donations. They are currently in need of clothing for all ages from 2T up to 18, including mittens and winter jackets. To see a full list of what they need: visit here. We will have a donation bin in the gym for the next couple weeks.

Current Offers
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WORKOUT OF THE DAY

Fitness
1. Deadlift: Heavy set of 5. Add 10# to last week.

2. Pull-up Capacity
7×8 Kipping Pull-ups – rest 50s between
OR 6×7 Kip Swings & 3xME Strict Pull-ups

3. AMRAP 8
4,8,12,16,etc HSPU
2,4,6,8,etc Power Clean 155/105

Performance
WEIGHTLIFTING:
1. Push Press + Push Jerk + Split Jerk – EMOMx6

CLASS:
1. Deadlift: 5RM

2. C2B Pull-up Capacity
7×8 Kipping/Butterfly C2B Pull-ups – rest 50s between

3. AMRAP 8
4,8,12,16,etc HSPU
2,4,6,8,etc Power Clean 185/125

SKILLS:
1. Kipping Muscle Ups
Beginner: 7×5 Arch to Hollow Ring Swings
Advanced: OTMx6 – 2-5 Perfect Muscle Ups (More total reps than last week)

2. Weakness Training
Work on a weakness that will show up in the Open.