Reindeer Games – Wod Release

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WOD 1

Thuster ladder

Competitors will complete a thruster ladder, performing a thruster every 30 seconds (cleaned from ground)

* in 10 lb increments from 45lbs – 205 lbs for females

* in 20 lb increments from 65lbs-275lbs for males

WOD 2

for time / 12 minute cap

-Pro-

Row 1 k

80 double unders

40 overhead squats @ 95/ 65

20 KB Snatches 53/35

10  burpee –  Bar muscle ups

-Amateur-

Row 1 k

80 double unders

40 front squats @ 75/55

20 KB Swings (American) 53/35

10 burpee-pull ups

-Novice-

Row 500 m

80 singles

40 air squats

20 KB Swings (russian) 53/35

10 burpees

Those who wish to compete in amateur may sub 2x singles for double-unders, but will forfeit eligibility for prizes.

Jeff
Jeff founded West Little Rock CrossFit in 2012. He has a background in personal training, sports team training, and nutrition coaching, with an education in exercise science from the University of Arkansas at Little Rock. He enjoys long walks on the beach and is the proud father of two rescue dogs.
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