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24
Dec

The Day Before Christmas

Twas the day before Christmas and all through box, 
Everyone’s decked in their spiffy knee sox.

Barbells are clanging, kettle bells fall
Boxes are jumped and balls thrown at the wall

They’re all doing pullups with all sorts of kips
yet still to come are the dreaded ring dips

They’re sweating and grunting, being put to the test
But they never stop trying to give it their best.

All and all, when all’s said and done
everyones spent, but they all still had fun.

Merry Christmas from Bulldog Bootcamp & CrossFit

WOD

Part I:

Set a Clock for 10 minutes:

Take the first 7 minutes to determine a 1 rep max Thruster

Minutes 7-10 perform burpee broad jumps for distance

*Every 10 meters adds 5# to your Thruster.

Total Score is  weight (lbs) + 5lbs for every 10 meters jumped.

Part II for time:

10 burpees
20 pull-ups
30 box jumps
40 abmat sit-ups
50 double-unders
40 abmat sit-ups
30 box jumps
20 pull-ups
10 burpees

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