30November2015 – Monday

A. Strength – Find 1RM Front Squat

B. WOD – For time: 10-9-8-7-6-5-4-3-2-1
TTB
Burpees to bar

C. Extra – Horizontal Ring Rows: 3×6
*Add weight if needed

01December2015 – Tuesday

A. Strength – Find 1RM Strict Press

B. WOD – 15min. AMRAP:
60 DU’s
40 Wallballs (20,14)
20 Box Jumps (24,20)

C. Extra – 3rds:
20 Russian Twists
15 GHD Situps
10 Hip Ext. w/ plate (45,25)

 02December2015 – Wednesday

A. Strength – 10min. E2MOM: Power Snatch:
5 reps @65% of 1RM Snatch
*Drop and reset after each rep

B. WOD 10min. Elizabeth Ladder: 3-6-9-12….
Power Cleans (135,95)
Ring Dips

C. Extra – 2k Row
*Rest 2min. then….
ME 500m Row for time

03December2015 – Thursday

A. WOD – 10min. AMRAP:
20/17 Cal. Row
10 Burpees

04December2015 – Friday

A. WOD – “Angie” For time:
100 Pullups
100 Pushups
100 Situps
100 Squats
*Must complete all reps of each movement before moving on to the next movement

B. Extra – 10min. EMOM:
2 Back Squats
*Across. Use same weight as last week