Tuesday, Dec 9th - Thursday, Dec 11th

Tuesday

Warmup: 4 Rounds of -

20 Duck Walk Steps

15 OHS Therapy

10 KBS

6 Dips

++++++++++++++

Preview: 2 x 1 min max rep Chest to Bar Pullups - with 2 minute rest between each round

+++++++++++++++

Jerk: 3x3, 3x2, 3x1 Increase Load

+++++++++++++++

OTMx20 of:

Odd Minute - 3 Shoulder to Overhead 135/95#

Ever Minute - 7 Toes to Bar

+++++++++++++++

Cash out: 4x12 Ring Pushups

=================

Endurance: 20! of 

Burpess

Situps

DU's

100 meter row between each round

==========================================

Wednesday

Warmup: 3 Rounds - not for time

2 forward tumbles

4 wall walks

6 Plank to Prayer 

8 Leg Swings

10 Box Jumps

++++++++++++++++++++++

"Fight Gone Bad" - 1 minute Max rep at each station with 1 minute rest between rounds

Wall Balls 20/14

Sumo Deadlift High Pull 75/55#

Box Jumps 20/16"

Push Press 75/55#

Max Cal Row 

++++++++++++++++++++++++++++++++

Cash out: OTMx8 - 3 Front Squat @ BW * from floor

=================================

Thursday

Warmup: 8 minutes (slowly)

7 Bar Thrusters

2 Toes to Bar

2 Laps around inside of gym

+++++++++++++++++++

Team Cindy - Only 1 athlete in motion at a time

5 Pullups

10 Pushups

15 Air Squats

++++++++++++

Cash out: OTMx10 - 3 Bench Press 

======================

Endurance: 8, 10 or 12 x Around Building (Rest =Work)