Dec 17 WOD

EMOM for 6 min 5 strict T2B (no big swing) WOD 6 Rounds 400 m run * on every even round 1 rope climb*

Dec 16 WOD

30 sec plank 30 sec rest 1 min plank 30 sec rest 1.5 min plank 30 sec rest 2 min plank 30 sec rest 3 Rounds 30 sec hollow rock 30 sec rest 5 Rounds 1 min max effort Power snatches 115/85 1 min rest

Dec 15 WOD

S/WOD 15 min to est 2 Hanging cleans 2 Front squats 2 S2OH 20 min AMRAP 50 m sled drag (running forward 10 Box jumps 15 T2B

Dec 13 WOD

6 Rounds 10 squats 100 m run 5 Rounds 10 squats 200 m run 4 Rounds 10 squats 400 m run

Dec 12 WOD

15 min to est 1rm bench press 10 min to est 1rm Deadlifts EMOM for 5 min Weighted pull up EMOM for 5 min 6 weighted dips

Dec 11 WOD

10 min skill work Tempo squat clean (3 sec count) EMOM for 6 min 2 squat cleans + 1 hanging squat clean 4 Rounds 15 T2B 10 Box jump 5 Roll overs ( standing sit up)

Dec 10 WOD

15 min to est 1rm Split jerk 15 min AMRAP 14 Floor wiper 10 ktb S2OH ( 5 right arm/ 5 left arm) 1 Rope climb

Dec 9 WOD

For time 400 m run = 800 15 Front squats 135/95 200 m run = 400 20 Back squats 200 m run 15 front squats 400 m run

Dec 8 WOD

10 min to est 1rm Squat snatch WOD 100 pull ups 7 min max effort Burpees 30 Deadlifts * keep track of total burpees completed*