28December2015 – Monday

A. Strength – 9min. E3MOM:
5 Back Squats @75%

B. WOD – 3rds:
21 DL (155,105)
15 Front Squats (155,105)
9 Hang Cleans (155,105)

C. Extra – Open Prep: 8min. Alt. EMOM:
Even- ME DU’s
Odd- ME C2B Pullups
*The pullups are meant to be done as one max effort unbroken set. if you come off the bar you are done

29December2015 – Tuesday

A. Strength – 6min. Alt. EMOM:
Even- 10 Ring Dips
Odd- 10 Horizontal Ring Rows

B. WOD – 3rds:
21 TTB
14 Push Press (135,95)
7 Bar Facing Burpees
*The push press is meant to be a PRESS. NOT A JERK

C. Extra – 4x400m Run
*Rest 90sec.

30December2015 – Wednesday

A. Strength – 8min. EMOM: 3 TnG Power Snatch @70%

B. WOD – 20min. AMRAP
40 Cal. Row
40 Air Squats
40 Abmat Situps

C. Extra – Muscle-up skill work

31December2015 – Thursday

Closed New Years Eve

01January2016 – Friday

Closed New Years Day