Workout of the Day: 131210

**On December 20th, Nomad’s will be holding our 1 year anniversary gym party in San Clemente. The party will be at 7:30PM on Friday. Food and beverages will be available for a low cost so bring your appetites! However, there is an attendance requirement: we themed our 1 year as “Ugly Winter Attire” and encourage everyone to show up in the worst possible winter clothing on the planet! There are no standards for creativity and all shapes and forms of winter ugliness are welcome!**

Workout of the Day

AMRAP in 12 minutes

10 Box Jump (24/20″)
10 Sumo Deadlift High-Pull w/Kettlebell (1.5/1pood)
10 Pull Ups

Scaling

Rx+1: 30/24″ box jump, 75/55# sdhp (w/barbell), and chest -to-bar pull ups.
Rx: as is, no modifications.
Rx-1: modify 1 movement (height, weight, bands).
Rx-2: modify 2 movements (height, weight, bands).
Rx-3: modify 3 movements (height, weight, bands).
Rx-4: modify WOD.

Buy In

3 Rounds:

Bear Crawls x1
200 m Run
10 Push Ups
10 Air Squats
10 V-Ups

Buy Out

Shoulder and Arm Mobility

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