07December2015 – Monday

A. Strength – Find 1RM Back Squat
*No more than 3 attempts at a max

B.WOD – ROMWOD

C. Extra – 3x750m Row
*1:1 Work/Rest

 08December2015 – Tuesday

A. Strength – 10min E2MOM: 5 Push Jerks
*Climbing

B. WOD – 40-30-20:
KBS (53,35)
Box Jumps (24,20)
Pullups

C. Extra – 3rds:
400m Run
20 GHD Situps
*Rest as needed between rounds

09December2015 – Wednesday

A. Strength – 15min. to work to a heavy single snatch for the day.
*NO MORE THAN THREE MISSES.
Only go as heavy as you can while maintaining proper technique

B. WOD – 10min. AMRAP: 3-6-9-12…
Power Snatch (95,65)
Bar Facing Burpees

10December2015 – Thursday

A. Strength – 15min. Skill Work: Toes to Bar

B. WOD – 40sec. ON/ 20sec. OFF for 20min:
Min.1-Walking Lunge
Min.2-Hip Ext.
Min.3-Pushups
Min.4-Cal. Row
Min.5-Rest

11December2015 – Friday

A. WOD – Heavy Elizabeth 15-12-9:
Cleans (155,105)
Ring Dips
*Cleans must be full squat cleans from the floor

B. Extra – 10min. AMRAP:
200m Run
50 DU’s