WOD

Bombers Crossfit – CrossFit Metcon 12 Days of Christmas (Time) For Time: 100 M Row 2 HSPU 3 KB SDHP (70/53) 4 KB Snatch 5 Burpee 6 Wall Ball (20/15) 7 Russian Twist (20/15) 8 Overhead Walking Lunge Steps (20/15) 9 Box Jump 10 Push Up 11 Squat 12 KB Swing

Bombers Crossfit – CrossFit Mission Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click here

Bombers Crossfit – CrossFit Gymnastics Handstand Drills: Tripod, Handstand Holds, Walks, Shoulder Taps Metcon Metcon (Time) For Time: 60 Push Up 50 Ring Dip 40 HSPU 30 Floor Press (155/105) 20 Push Jerk 10 Push Press

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Lunge Double Under Back Rack Lunge (5 x 5) Double-Unders (5 x Max ) Max Double Unders in 40 seconds Metcon Metcon (Time) 5 Rounds for Time: 4 Box Jump (36/30) 3 Power Snatch (155/105) 2 Resisted Run 1 Min REST

Bombers Crossfit – CrossFit Metcon Skill GHD Sit Up: Spend 10-15 minutes working on the GHD Sit Up. Metcon (Time) For Time: 60 Sit Up 50 K2E 40 GHD Sit Up 30 Pull Up 20 Strict Pull Up 10 Bar Muscle Up

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Deadlift T2B Deadlift (5 x 5) Toes-To-Bar (5 x 10-15) Metcon Metcon (Time) 10 – 1 Thruster (105/75) Burpee over the Bar

Bombers Crossfit – CrossFit Gymnastics Muscle Up Practice! False Grip, Ring Pull Up, Dips, Transitions Metcon Metcon (Time) For Time: 30 Ovh Sq (115/75) 15 Muscle Up 20 Ovh Sq 10 Muscle Up

Bombers Crossfit – CrossFit Weightlifting Hang Power Clean (6 x 2) Metcon Metcon (Time) 30 – 20 – 10 Jumping Pull Up Box Jump (24/20) Hang Power Clean (135/95)

Bombers Crossfit – CrossFit Metcon Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute*In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)To learn more about Kalsu click here