Dec 15-19

Monday
Skill- Gymnastic Pulling & Abdominal movements

E- Get to 10 MU's, 25 C2B, & 100 T2B AFAP
RX- 10 Stict Pull Ups, 25 Kipping Pull ups, 50 T2B AFAP
S- Work on Strict pull ups, Kipping, & T2B/K2E


WOD
15 min AMRAP
9 Deadlifts 155/100
12 Push Ups
15 Box Jumps

Tuesday
Skill - KB Snatch
3 rnds of 8/8 KB Snatch
               50 Jump Rope


Strength
4 Rnds of
Single Arm KB OH Press 6/6
BB Good Mornings x 8
Bent over Barbell Rows x 8

WOD
7 rnds of

7 burpees
7 thrusters 95/65

Wednesday
Skill- Deadlift to Zercher Squat
10 min - Build to a challenging Single

Strength
10 min
Even- 6 Back Squat @ 60%
Odd - 6 Box Jumps 30/24

WOD
Annie or Karen

Scale- Jump rope x3, 14/8 lb wall balls x 100
Elite- Complete both benchmarks, 14 min time cap

Thursday
Skill- Gymnastic Push & Abdominal

E-5 rnds of 5 MU's, 6 Stict HSPU, 9 T2B
RX- 5 rnds of 3 Bar MU's w/band, 3Strict HSPU, 12 K2E
S- Strict Pull Ups, Hand Stand Holds, K2E, Push Ups

Strength
9 min

Min 1- 5 Tire Flips
Min 2 - 10/10 Sledge
Min 3 - 15 V ups

WOD
Fastest pair to 3000 m

Partner Row
A- Row 250m
B- Plank

When you switch, complete 7 burpees each
Group of 3 - 3rd station is American Swings x20 @53/35

Friday
The Seven
"5 CIA officials and 2 security contractors killed by Suicide bomber 12.30.09 outside of Salerno AFG"

7 rnds for time

7 HSPU
7 Thrusters 135/95
7 K2E
7 Deadlift 245/155
7 Burpees
7 KB Swing 70/44
7 Pull ups