Strength/Skill – Snatch Grip Push Press
Two sprint rounds of:
400 meter run carrying a 20lb. medicine ball
50 wall ball throws to a ten foot target (use your 20/14lb. medicine ball)
24 pull-ups
Time to beat is 7:30. Drop/put down Medi ball during 400m run is a 20 burpeee penalty at the spot where you dropped it!!!
15 min to complete 4×10 Double overhand Deadlifts Build to a moderate weight, NOT a 10 rep max 4 RFT: 10 Single Arm DB C&J 50/35 (5 each arm) 10 Single DB Goblet Sq. 50/35 20 DB Hops *10 min Cap*
PARTNER WOD TOMORROW !!! RESERVE A PARTNER IN ADVANCE !!!! Strength/Skill – High Bar Back Squat (See Video) 75% of 1RM 5-5-5 3 min. AMRAP x 5 3 TGU’s 53/35 6 Weighted D.B.Step-ups 24/20 Rest 1 min
WOD: Partner Holleyman 40 Rounds for Time: 5 Wall Balls 20/14 3 Handstand Push ups 1 Power Clean 225/155
Tabata D/U’s “Barbara” 5RFT 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats
Strength: EMOM 3 Snatches Start at 50% and add 10lbs every min until failure. 12 min cap Tabatas: Reverse lunges C2B Pull Ups D/U’s Ring Push Ups
Christmas Eve hours 8 and 9am only. Closed Christmas Day. No 5 am classes next week. 12 min EMOM Even Minutes: 3 Back Squats Odd Minutes: 1 Front Squat Barbell Loaded at 79% of 1RM Front Squat For Both Lifts 5 RFT 500m Row 15 OHS 95/65 5 Wall Climbs *24 min Cap*