191205

2019 12 Wods of Christmas at CFRV

**Gym Chalk Talk:
Last Chance to get a Team Set-Up for the 12 WODs of Christmas! There is a Facebook thread for people looking to join a team on the CFRV Facebook page!

Dynamic Group Warm-Up
Frog/Pigeon/Couch


2 Rounds:
5 Tall Muscle Clean
5 Front Squat
5 Good Morning
5 Split Jerk


Skill: Power Clean & Jerk

Workout of the day for Thursday Dec. 5th, 2019:
Power Clean & Jerk
5 x 3, Build Each Set

3 Rounds (for quality):
400m Run
20 DB Box Step-Up 50/35-lb

“After Party”
4 Rounds:
12 Bent Over Row 185/130-lb
12 Bench Press 185/130-lb
12/9 Cal Ski Erg