Tuesday
Strength/Skill:
Front squat 3×10 70%
Metcon:
4 Rounds for time of:
Teams of 3 Complete:
20 Wall Balls (20/14)
12 Toes to Bar
20/15 Calories Row/Bike
One person at each station rotate when station ahead clears
Wednesday, December 28th
Strength/Skill:
EMOTM for 10 Minutes of:
2 Snatches
Metcon:
AMRAP in 17 minutes of:
40 Burpees
30 Snatch (75/55)
30 Burpees
30 Snatches (135/95)
20 Burpees
30 Snatches (165/100)
10 burpees
AMRAP of Snatches at (210/120)
Thursday, December 29th
Strength/Skill:
Push Press x 3 + Push Jerk x 3 for 6 sets
Metcon:
10 Rounds for time of:
2xKettlebell Front Rack Carries for 50 meter (53/35)
6 Push Press (115/75)
6 Box Jump Overs (24/20)
6 Chest to Bar Pull Ups
Friday, December 30th
Strength/Skill:
Clean work up to heavy 2 in 15 minutes
Metcon:
Open wod 15.5
27-21-15-9
Row for Calories
Thrusters (95/65)
Reminder 9am only Sat 12/31/16-last wod of the year!