Monday 12/07

Strength- Every 90s x 7

• 2 Power Cleans + 1 Squat Clean

• Build based off feel

WOD- Alt. OTM x 12

• Even: 15/12 Cal Row

• Odd: 15 Push ups

Friday 12/04

Strength- Every 90s x 7

• 1 power clean + 2 squat cleans

• build based off feel

PARTNER WOD- 20 min AMRAP

• 30 DU

• 12 DB Snatch (50/35)

• 12 DB Stationary Lunges

• 6 Lateral Burpees over DB

Partners alternate rounds

Score= total rounds combine

Thursday 12/03

WOD- For Time

• 2,000m Row

• 100 Thrusters (45/35)

• 30 C2B

Wednesday 12/02

Strength- Every 90s x 7 sets

• 1 Push Jerk + 2 Split Jerks

WOD- 15 Min AMRAP

• 15 Box jump overs (24/20)

• 12 T2B

• 9 Push ups

Tuesday 12/01- wait it’s december!?

Strength- OTM x 10

• 1 Squat Snatch

• 80% of 1RM

WOD- 12 min AMRAP

• 12/9 Cal Row

• 9 Overhead Squats (75/55)

• 6 Power Snatches

• 3 Squat Snatches