WOD: Chipper 100 Wall Balls (20/14) 75 KBS (70/55) 50 Calorie Row 25 Deadlifts (255/195) 12 Rope Climbs For Time Shoutouts: Carla Luna Bday, Over the
Strength: Snatch, 6×2, 85%, EMOM WOD: 3RFT 10 Power Snatch (115/75) 10 OHS 10 SDHP 10 Lateral Bar Over Burpees 20 Min Cap Shoutouts: Andrew Rice
Strength: Clean and Jerk Complex: Clean and Jerk + Jerk. 7×1, EMOM. (clean and jerk in one constant motion. Catch the clean in a dip
Skill: Movements in WOD WOD: Pump Day 4RNFT of: 10 Floor Presses (135/95) 10 Bentover Rows then NFT 3×8 Barbell Bicep Curl 3×8 Ring Dips
Strength: Front Squat, 4,3,3,4 85%, 90%, 90%, 85%, Every 2 min WOD: AMAP With a 15 minute running clock complete, 15 Front Squats (135/95) 10
Tabata Rower Slam Balls/V Ups TRX/ Push Ups Air Squats/ ABMAT Sit Ups KBS/Shoot Throughs Burpees
WOD: 12 Days of Christmas 30 Sec Plank Thrusters (135/95) S2O Power Clean Deadlift Squat Jumps Burpees Box Jumps (20″) Hollow Rocks SDHP Floor Presses
WOD: AMRAPS Part A: 4 Min AMRAP 20 KBS (70/55) 20 SSJ (1 for 1) 20 Slam Balls (50/30) Part B: 4 Min AMRAP 20 Air
Strength: Back Squat, 2×4 @ 85%, 2×2 @90%, Every 2 min WOD: For Time 20 Cal Row (or bike, or ski erg) 30 Power Snatches
Skill: DB Snatch WOD: 3RFT 12-9-6 DB Snatch (50/35) HSPU BJ (30/24) Rest 2 Min 30 min cap (12-9-6, 2 min rest, 12-9-6, 2 min
