Monday
5 min Row for Cal
Rest 2 min
4 min AMRAP Box Jumps
Rest 2 min
3 min AMRAP Burpees
Rest 1 min
2 min AMRAP DU's
Rest 1 min
1 min AMRAP Sit ups
8 min Recovery
8 min AMRAP
2 DL
2 Hang Clean
2 Jerk
6 Pull ups
5 min Recovery
5 Min AMRAP
10 KB Swings 10 T2B
Tuesday
Skill- Snatch (hip, hang, power, squat) progression for 15 min
Strength
OHS 4x10 empty bar
+ payloff press 10/10
WOD
6 rnds 4 time
5 snatch 95/55
10 Jumping Lunges
15 slams
Wednesday
12 days of Christmas
Thursday
5 pm - class led by Doc "partner wod"
Friday
12:30 - class led by Bryce "team wod"
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