Monday, December 1st

WOD
10 Rounds
200m Run
250m Row/Ski
25 Double Unders or 25 Cross Overs
CAP 35:00 Minutes

Tuesday, December 2nd

STRENGTH
Front Squats
1 x 6 @ 65%
1 x 6 @ 70%
1 x 4 @ 80%
1 x 4 @ 85%

WOD
7:00 AMRAP
10 DB Thruster
30 Sit Ups
(RX+: 20 GHD Sit Ups)
M - 50s / F - 35s

Wednesday, December 3rd

N.F.T.
3 Rounds
6 Strict HSPU
9 Sumo D.L. High Pull
6 Strict Toes to Bar

WOD
1 to 10
Power Cleans
5 Chest to Bar
(Ex: 1 PC, 5 C2B, 2 PC, 5 C2B, etc.)
M - 205lbs / F - 140lbs
CAP 20:00 Minutes

Thursday, December 4th

WOD
4 Rounds
400m Run
8 Burpee Box Jump Overs
*Back Squats
(BS Reps: 24/20/16/12)
M - 95, 135, 185, 225
F - 65, 95, 125, 155

Friday, December 5th

STRENGTH
Bench Press
3 x 6 @ 75%

WOD
5 Rounds
1 Sled Pull
16 KB Swing
20/16 Cal Row
Sled: M - 150lbs / F - 100lbs
KB: M - 53lbs / F - 35lbs
CAP 22:00 Minutes

Saturday, December 6th

8am Class Only