CrossFit Northland Kansas City

WODS

Monday

DT

Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps

Tuesday

Death by Thruster 95/65

Gasser:

2:00 min max double unders

:30 sec rest

1:00 min max double unders

Accumulate 7 mins at the bottom of an overhead squat with PVC

Wednesday

Strength

4x5 Front squat  50%, 60%, 70%, 80%

Open Wod 12.3

18 min AMRAP

15 Box jumps 24/20

12 Push press 115/95

9 Toes-2 Bar

Thursday

Christmas Eve WOD

12 Days of Christmas

1 Deadlift (95/65)

2- Cleans (95/65)

3- Push Press (95/65)

4- Front Squats (95/65)

5- KB Swings (53/44)

6- Pull Ups

7- Push Ups

8- Wall Balls (20/14)

9- Walking Lunges (35/25)

10- Ab Mat Sit Ups

11- Over-the-Bar Burpees

12- Box Step Ups (45/35)

30 Minute Cap

Friday

NO WOD

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