Christmas Throwdown Heats

Warmup 500m Row Squat Therapy Good Mornings 30 GHD Situps Skill 4 rds (not for time) 10 strict pullups 10 ring dips 1:00m Plank WOD Every 5 minutes for 30 minutes complete the following 250m Row 9 Deadlifts 135/95 7 Hang squat Cleans 5 Push Jerks 50 Double Unders

2017 Christmas Throwdown Heats Scaled Heat 1

AMNAP

Bench Hogs Two Peas and the Pods Jere- Atrics Stocking Stuffers Dashing Through the WOD Wallis Street 2: Money Never Sleeps Scaled Heat 2 I’m dreaming of a WOD Christmas Flex appeal Naughty Elves All I want for Christmas Demented Elves Yumonica RX HEAT 1

X(mas)fitters The Magic School Bus Racks & Sacks Arctic Stud Puffins

Team Blacksheep Irish Eyes and 2 Old Guys RX HEAT 2 Two Snatches and a couple jerks The Glute Squad WOD now cookies later

Team Hot Pants Mystic Misfits Triton RX Heat 3 Flexual Healing We’re here for the cookies EMOM, the meatloaf! Bros before HoHoHo’s

Festivous AND the resofus KJBM RX HEAT 4 Power Snatch Kids Rudolph and the Red Nose Gaindeer Sh**tter’s Full Uh Oh Mistletoe The Oneders Ghost Thrusters


TRAIN LIKE THERE IS NO FINISH LINE