Tuesday, December 18th

Per 1 Final

A. 10 min to find your Front Squat 1RM

rest 2 min exactly

B. AMRAP in 10 min
10 Dead Lift (135#/95#)
10 Lateral Burpees

rest 5 min exactly

C. For Time:
25 Wall Ball
50 Shoulder to Overhead (45#)
75 Sit-Ups
50 Squats
25 Hand Release Push-Ups

Friday, December 14th

A. Dead Lift 8-8-6-6-4
B. 7 sets of:
20 sec Hang Power Clean (95#/65#)
20 sec Rest
20 sec Burpees
20 sec Rest
20 sec Box Jumps; Step Down
20 sec Burpees
20 sec Rest

Wednesday, December 12th

A1. Back Squat 8-8-8-8
A2. 12-15 K2E's x4
B. 5 Rounds For Time of:
5 Man Makers
25 Sit-Ups

Monday, December 7th

3 circuits, rest as needed between circuits.

5 min amrap:
20 sdhp
20 pushups

6 min amrap:
5 Hang power clean and push press- 95lb/65lb
10 pullups/lat pulldown


7 min amrap:
5 bench press AHAP – all same weight
10 burpee box jumps/step ups
15 air squats

Thursday, December 6th

WOD:
A. Thrusters 8-8-6-6-4
B. For Time:
800m Run
40 Squats
40 Lunges
800m Run
40 Squats
40 Lunges
800m Run

Tuesday, December 4th

"FGB"
One minute AMRAP at each of the 5 stations
Score is total reps from round, then total overall reps
3 Rounds with 5 min break between rounds

1. Wall-Ball (20#/10#)
2. SDHP (65#/45#)
3. Box Jump (24"/20")
4. Push-Press (65#/45#)
5. Row (Calories)

*Post total reps per round and overall total to comments (149+142+147=438)