Friday, January 3
January 2, 2014
Sunday, January 5
January 4, 2014


3 x 12 Squats + 6 Bird Dog Push-Ups + 12 Spider Lunges + 6 PVC Dislocates

3 x 2 Hang Clean High Pull + 2 Front Squat + 2 Push Press


10 x 1 Power Clean + 1 Front Squat + 1 Power Clean + 1 Jerk

8 x 1 Clean First Pull + 1 Power Clean + Hang Squat Clean + 1 Jerk

Partner Met-Con
10 x 40sec ON, 20sec Off
(1) Single Arm Renegade Rows
(2) OH Plate Sit-Ups


  1. Abbey S says:

    I love it when I show up for a WOD and Chris and Tom add on 2 extra rounds from what’s listed on the blog…

  2. Tom says:

    How do you know it wasn’t originally 10 Rounds of each (aka 20 minutes)?

    Also, congrats on the triple digits overhead!

  3. Dray says:

    Today felt much better than yesterday even with some soreness and hopefully that will be true tomorrow as well! Focused on pulling under the cleans and that seemed to go pretty well but my shoulders were worn out and the jerks were all over the place. Didn’t max out on weigh but worked up to a heavy weight for the series. Will and I went very fast through these and ended up hitting quite a few bonus sets which made the shoulders feel even better for the metcon!

  4. Katie says:

    I’m slow to comment, but it’s totally legit because I’m STILL sore from Saturday. Seriously. I’m working on some Jason Khalipa traps here.
    I had an awesome time working with Mackenzie and Lizzy, though we were a little slow. I did 3 cleans and 1 jerk instead of the squat, and worked to 63#. I did one clean at 68#, then failed on my second and was mentally done. As usual, the jerk felt so easy. I think my limitation on the clean is my refusal to get under the bar….even a quarter squat would help me clean a lot more, but my body just doesn’t want to do it.
    That metcon sucked. I used a 12.5# DB for the renegade rows and 15# plate for the OH sit-ups. SO HAPPY it wasn’t 12 rounds of each!!