Just in Case...

You have not heard...
We are having the 11th Annual ~ 12 Days of Christmas WOD...
THIS Saturday (Dec. 22nd) 9am Start (8:30 Warm-Up/Set-Up)...
We have been releasing ONE exercise each day...
Today is

Also...Fellow AOWR member Shawn Brehm, just did Filthy 50 this weekend...
Last time (and First time) that he did this WOD (8.19.17)...he finished in 39:55!
Yesterday 12.16.18 (about 16 months later)...24:13...BOOM!!! 15:42 faster...
BIG PR for Brehm... Hopefully we will see him at the 12 Days, and my bet is he crushes it!!!

Warm-Up
3 Laps Running (Nose breathe)
5 Spidey & Reaches
5 Scap Ret. + Kip Swings
1-3 Strict Pull Ups
2 Laps Running
5 Russian BB Makers
10 HR Push Ups
10 Sit Ups
1 Lap
BB WU
---------------------
C&J Complex
5 Sets (build to mod wt)
Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk
--------------------
BELLY FLOP
21-15-9 For time:
Box Jump-Overs (24/20)
Power Clean (115/80)
C2B Pull Ups
Front Squat (115/80)
Lat. Burpees over Bar
Push Press/Jerk (115/80)

Grossly underestimated this one folks... thought under 20min...WOW..was I wrong...

Optional ~ Gymnastic Conditioning
4 Sets (below...each is ONE set)
#1 set ~ 40% Max Ring MU + 100 D/U + 40% Max Ring MU
#2 set ~ 35% Max Ring MU + 80 D/U + 35% Max Ring MU
#3 set ~ 30% Max Ring MU + 60 D/U + 30% Max Ring MU
#4 set ~ 25% Max Ring MU + 40 D/U + 25% Max Ring MU
REST as needed b/t each but clear the set as fast as possible...

Stan ~ 22:40 (95#)
Johns ~ 31:56
Ladick ~ 115# / 25:00 (95)
Daliege ~ 145# / 24:33
tb ~ 160# / 29:15 (14ish / 22ish )