Reindeer Games

(7:00 Time Cap) “FRAN”KINCENSE AND MORE Buy-in: Rx/Masters 50 Unbroken Double Unders, Scaled 100 Unbroken Single Unders then: 21-15-9 Synchronized reps of: Barbell Thrusters Rx: 115/85# Scaled: 75/55# Masters: 95/65# Chest to bar pullups (Scaled: Jumping Pullups) (Masters: Standard pullups) At 3,2,1 Go; the athlete who will attempt the unbroken double unders will move from the start mat and begin their attempt at 50 unbroken double unders. Only one athlete needs to complete this task. If at any time the double unders are broken, the athlete must start back at 0 reps. If an athlete wants to tag the other athlete to make an attempt, they must go back to the start mat and tag in their partner. Double unders: the jump rope moves forward and passes twice under both feet on each jump. Once the double unders are complete, both athletes will move to their barbells to begin the thrusters. To be synchronized, both athletes will be at the bottom of the squat and fully locked out at the shoulder to overhead positions at the same time. Synchronized C2B pullups will be when the athletes make contact with the bar below the collarbone at the same time.

(10:00 Time Cap) “JINGLE KETTLE BELLS” Rx 70/53# Scaled 35/26# Masters 53/35# 50 Alternating KB Cleans 40 Alternating Single Arms Russian Swings 30 Alternating KB Snatches 20 Alternating KB Reverse Lunges in place 10 KB Box Step Overs 20” 20 Alternating KB Reverse Lunges in place 30 Alternating KB Snatches 40 Alternating Single Arms Russian Swings 50 Alternating KB Cleans At 3, 2, 1, Go; First working athlete will move from their start mat to their KB and begin the movements. There is no minimum work requirement for an athlete. Athletes may tag in their partner at any point during the WOD. Tags must take place at the start mat. Athletes may use a dead stop or swinging KB clean and snatch. Athletes must demonstrate control and fully lock out their arm above the shoulder in order for the rep to count. If the KB is not above the shoulder or arm not locked out, it will be a no-rep. The swings will be Russian swings, where the bell of the KB is at the same level as the athlete’s eyes. Arms must be fully extended. A bent arm will be a no rep. The lunges will be performed with the KB in the goblet position (held at the chest) and the athlete will step backwards and make knee contact to the ground, returning to the fully standing position for the rep to count. The box step overs rep will count once the athlete touches both feet on the opposite side of the box. Full hip extension on top of the box is not required. The athlete must touch the top of the box with both feet and have both feet on the ground for the rep to count.

For Time (8:00 Time Cap) “AMAZING GRACE” Rx 225/155# Scaled 115/75# Masters 135/95# 30 Clean & Jerks At 3, 2, 1, Go, both athletes move to their barbell. Athletes will face each other. When an athlete wants to tag out, they must physically tag their partner before they can begin the lifts. Clean may be a power, squat, or split clean. The jerk can be a power, push, or split jerk. If split jerk is used, athlete must bring feet back in line with each other before the rep will count. Arms must be fully locked out overhead in order for the rep to count. Athletes may not drop the barbell from above the shoulders. Athlete must control the barbell to the shoulder before dropping. If athlete drops bar from overhead, the rep will not count.

Top Three Teams in each division will advance to this WOD. “ROWLING” 10 Rounds of: Row for exactly 100 meters. For each meter over/under 100M, the Rx athletes must complete that many burpee bar muscle ups before their partner can make their attempt. Example, if in the attempt you row a 105M, your team must do 5 burpee bar muscle ups before beginning the next round. Scaled/Masters athletes will complete burpee pullups. Athletes may set their damper as they wish. Athletes may not touch the monitor on the rower. For the bar muscle-up, you must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support or glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports himself or herself above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar.