Tuesday, December 31st

Warmup: 12 minutes of:

300 meter row,

Plank postition plate drag x 10 meters,

Banded pull aparts x 20,

Banded Flies x 20,

bar hang x 30 seconds

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

Strength: Front Squat 8x2

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

WOD: 10!

Burpees

Pullups

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Endurance: Meet at ECF @ 530 am

Teams of 2 athletes - 24 Minute AMRAP

Parter 1 - 800 meter run,

Partner 2 - 1 mile assault bike

~ switch when both partners are done

Joe Kusnitz
Monday, December 30th

Warmup: 10 minutes of:

8 Scap pushups,

16 Mountain climbers,

8 banded deadlifts,

16 ab mat situps

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

Strength: Bench Press 8x2

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

WOD: for time:

500 meter ski erg,

30 alternating DB Snatches 50/35#,

500 meter row,

20 alternating DB snatches,

400 meter run,

10 alternating DB snatches

Joe Kusnitz