STRENGTH : 12-MIN EMOM

- 3sec Pause Hang into Muscle Snatch

( increase every round as possible )

WOD : For Time!

- 500m ROW

- 30 Toes To Bar

- 30 Over & Backs (75/55) +(95/65)

- 50 Box Jump Overs (24/20)

- 30 OHS Squats (SAME)

- 30 Toes To Bar

STRENGTH : 5 Rounds For Quality!

- Max Unbroken Strict Presses

( @ 60-65-70-75-80% )

WOD : 6 Rounds For Time!

- 10 Deadlifts (185/125) +(225/155)

- 2 Power Cleans (SAME)

- 30 Double Unders

Happy New Year!!

STRENGTH : 10-MIN Quality AMRAP

- 20 Plate Rotations

- 15 Russian Twist Taps

- 10 Tuck Ups

WOD : 3 Rounds For Time!

- 400m RUN

- 15 Pull Ups +(C2B)

- 30 Push Presses (75/55) +(95/65)

- 45 Air Squats

** CLOSED TOMORROW **

❤️💚 MERRY CHRISTMAS!! 💚❤️