Monday Dec 3rd - Wednesday Dec 5th

Monday

WOD: 2 Rounds for time
10 Double-Unders
20 Situps
30 Pushups
40 Pull ups

Athletes will complete the four movements listed above for the designated repetitions for 2 rounds as fast as possible.
=======================================================
Tuesday

Strength: Front Squat 3X6 @ 75% of 1RM

WOD: 9-6-3
Thrusters (115#/75#)
Burpees

Athletes will complete the following couplet starting with 9 repetitions of thruster then 9 repetitions of burpees. Next comes 6 repetitions of thruster and so on until completion.
--------------------------------------
Endurance: At the Box
10 X (200 Meter Run, 20 KBS 55#/35#)
========================================================
Wednesday

WOD: 21-15-9
Wall Ball
KBS

Athletes will complete the following couplet starting with 21 repetitions of wall balls then 21 repetitions of kettle bell swings. Next comes 15 repetitions of wall balls and so on until completion.
========================================================