WOD for Friday, 12/19/14


WOD for Friday, 12/19/14

Strength:   Weighted Step-up 8-8-8-8 Use the heaviest weight you can for each set. Rest as needed between sets.

Met-con: Friday, 12/19/14 – 3rd Night

The Menorah is a nine-branched candelabrum lit during the eight-day holiday of Hanukkah. On each night of Hanukkah a new branch is lit to represent the holiday also known as the Festival Of Light. The ninth holder, called the shamash (“helper” or “servant”), is for a candle used to light all other candles.

“Light the Menorah” –

1 Shamash – the lead candle (aka HSPU) 2 Ring Rows 3 Sit Ups 4 Plyo Push Ups 5 Wall Balls 20/14 6 Jewish Kettlebell Swings (American KBS loudly and boisterously shouting “Oy” at the top of every rep, no “Oy” = no rep), 55/35 7 Toes to Bar 8 Deadlifts 275/185

Perform the reps as if you are lighting the menorah – Round 1: 1 Shamash Round 2: 2 Ring Rows; 1 Shamash Round 3: 3 Sit Ups; 2 Ring Rows; 1 Shamash Round 4: 4 Plyo Push Ups; 3 Sit Ups; 2 Ring Rows; 1 Shamash and so on until the whole Menorah is lit (aka the WOD is complete).

Stretch: Full Body Stretching Series #6

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