Monday, December 8th

Warmup: Athlete’s Choice

+++++++++++++++++++++++++++

Strength: Thruster: 1x15, 1x10, 1x8, 3x1

++++++++++++++++++++++++++++++++

WOD: For Time:

Row 500 meters, then

3 rounds of:

10 Shoulder to OH 135/95#,

20 box jumps 24/20",

30 OH walking lunge steps 45/25#,

then

800 meter run

Joe Kusnitz
Saturday & Sunday, December 6th & 7th

Super Saturday

For Time:

500 meter row,

10 squat cleans 185/115#,

5 rope climbs,

400 meter row,

8 squat cleans,

4 rope climbs,

300 meter row,

6 squat cleans,

3 rope climbs,

200 meter row,

4 squat cleans,

2 rope climbs,

100 meter row,

2 squat cleans,

1 rope climb

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Sunday - Deadlift Day

Sunday Funday @ 8 am

Open Gym/ Rugby Class @ 9 am

Joe Kusnitz
Friday, December 5th

Warmup: Coached Choice

++++++++++++++++++++++

Strength: Bench Press 6x4

++++++++++++++++++++++

WOD: For Time:

30-20-10 of

Double DB Push Presses 50/35's,

Pullups

Joe Kusnitz