WOD Mon Dec 24, 2018

Fran

Thrusters (95/65)
Pullups

21/15/9

Or…

Grace

30 clean and jerks (135/95)

Or…

Frace

21 thrusters (95/65)
21 pullups
10 clean and jerks (135/95)
15 thrusters
15 pullups
10 clean and jerks
9 thrusters
9 pullups
10 clean and jerks

You may use two barbells if you do Frace.

Modify the barbell movement by reducing the weight. Modify the pullups by doing ring rows. Modify the thrusters by doing wallballs 30/20/10.

On Monday we will have classes at 530am, 830am, 11am, and noon, along with Open Gym for an hour or two beginning at 4pm.

On Tuesday the gym is closed.

Merry Christmas from Black Hills CrossFit!