Strength : 8x3 Thrusters (E90s)

WOD : 13-MIN AMRAP (5:2:3:2:1)

5 MIN OF

- 10 T2B-TO-PULL UP

- 10 OHS (95/65)

3 MIN OF

- 5 BURPEES

- 5 SQUAT CLEANS (135/95)

1 MIN OF

- FRONT SQUATS (185/125)

STRENGTH : FOR TIME

U/B FRONT SQUATS
11-10-9-8-7-6-5-4-3-2-1

WOD : FOR TIME

3-2-1  ASCENTS

30-20-10  BOTTOM HALF BURPEES

300'-200'-100' BEAR CRAWL

**  HAPPY HOLIDAYS!!  **

 

WOD :  NOT FOR TIME!

- EAT

- DRINK

- REST

- REPEAT

HAPPY BIRTHDAY "SARAH C." WOD!!

BUY IN - 3 ASCENTS

THEN 3 ROUNDS OF...

- 39 PVC JUMPING OHS

- 12 PULL UPS

- 25 WB SHOTS (20/14)

- 76 PLATE ROTATIONS (45/25)

BUY OUT - 9 POWER CLEANS (135/95)

STRENGTH : BACK SQUATS

10-10-8-8-5-5-2-2-2+...


WOD : FOR TIME!

15-10-5
- POWER CLEANS (115/75) +(135/95)
- HSPU +(DEFICIT 2x45/25+45)

15-10-5
- HANG POWER CLEANS (115/75) +(135/95)
- RING DIPS