21December2015 – Monday

A. Strength – 10min. E2MOM:
3 Squat Clean Thrusters
*Work to a heavy triple. Drop and reset after each rep

B. WOD – 10min. AMRAP Ladder: 3-6-9-12…
Thrusters (115,75)
Pullups

C. Extra – 4rds:
30 DU’s
20 Hip Ext.
15 GHD Situps

22December2015 – Tuesday

A. Strength – Bench Press: 5×5
*Work to a heavy set

B. WOD – 4rds:
400m Run
15 Toes to Ring
*DO NOT sub with TTB.

C. Extra – 100 Push ups for time

23December2015 – Wednesday

A. Strength – 10min. E2MOM:
1 Full Snatch + 1 Hang Squat Snatch @75-80%

B. WOD – 27-21-15-9:
Deadlift (225,155)
Bar Facing Burpees

C. Extra – 50 Horizontal Ring Rows for completion
*Horizontal Ring Rows are done with feet on a box

24December2015 – Thursday

Closed

25 December2015 – Friday

Merry Christmas