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CrossFit GBAR3 Christmas Pajama Party Invitation

CrossFit GBAR3 WODs

Monday, Dec 2
STRENGTH
bench press 5 x 5
WOD
21-18-15-12-9-6-3
wall ball shots, 20/14
med ball sit ups

Tuesday, Dec 3
WOD (see 12.07.23)
AMRAP in 15 minutes
5 hang power snatch, 95/65
10 OH squats, 95/65
15 slam balls, 30/20
20 DU’s

Wednesday, Dec 4
STRENGTH
push jerk 5 x 5
WOD
21-18-15-12-9-6-3
jump squats
run 100m AFTER each set

Thursday, Dec 5
WOD (see 12.06.23)
10-9-8-7-6-5-4-3-2-1
deadlifts, 225/155
EVEN
DB renegade rows, 45/30
pull ups
ODD
DB thruster
ring dips

Friday, Dec 6
WOD
max reps in 2 minutes at 6 stations, 1 minute rest between stations
DB push press, 45/30
box jumps, 24/20
KB swings, 55/40
KB SDHP
DB bench press
goblet squats

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