December 2020

WOD Run 200m 10 Bar-facing Burpee 7 Deadlift (125/84) 5 rounds (18 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 18 Box Jump 15 Chest-to-bar Pull-up 12 Overhead Squat (50% 1RM) 3 rounds (15 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Row 500m 3 minutes rest (5 rounds) For scaling and detailed description, see the Zen Planner app.

WOD Clean & Jerk 1-1-1-1-1-1-1 rep For scaling and detailed description, see the Zen Planner app.

WOD Run 800m 35 Wall Ball (9/6) 6 Rope Climb (4 rounds) *Scale rope climbs to 12 pull-ups. For scaling and detailed description, see the Zen Planner app.

WOD Teams of 2; 400 Double Under 200 Sit-up 200 Dumbbell Power Snatch (22.5/15) For scaling and detailed description, see the Zen Planner app.

WOD 2 Hang Power Clean (82.5/60) 10 Push-up 15 Air Squat 15 minute AMRAP (as many reps as possible) For scaling and detailed description, see the Zen Planner app.

WOD 50m Sprint *run every 30 sec (20 rounds) For scaling and detailed description, see the Zen Planner app.

WOD Front Squat 2-3-5-10-2-3-5-10 rep For scaling and detailed description, see the Zen Planner app.