WOD ARchive

December 30, 2023

Saturday partner up:

Buy In: 150 DB Box Step Ups

Then complete 8 rounds of:

“Bear complex” evenly

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Then Complete:

50 “Pull-Ups evenly

Cash Out: 1 bike 100 calorie

(RX- 40/25) (M-30/20)

(RX-24/20”)(M-20/18”)

(RX-135/95) (M-115/75)

Previous WOD's

Complete 5 rounds of: 15 Box Jumps (24/20)(20/18) 15 KB Swings (55/35)(45/30) 15 Calorie Bike…

Complete 4 rounds of: 10 Calorie Bike 10 Pull Ups 10 Overhead Squats (RX-115/75) (M-95/65)…

Complete for time: 3 rounds of: 4 Push Jerks 5 Pull Ups 6 Burpees (RX-135/95)…

MLCrossFit is Decatur Illinois’ Best CrossFit Facility

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