Monday 12/05/2022

WOD
"Scott VanderSHOOT & Ben Freaking Davidson"
6 Sets (1 Set every 2:30)
12x25' Shuttle Run
15 GHD Sit Ups

-Rest 5:00-

6 Sets (1 Set every 2:30)
60 Double Unders
20 Push Up

*Score is total times of all sets added together.

Saturday 12/03/2022

WOD
"Poke Bowls"
Teams of 2 For Time:
50-40-30-20-10
Calorie Row
Dumbbell Push Press (50's/35's)
Bench Press 135#/95#

Friday 12/02/2022

Strength/Accessory
3 Sets:
50ft Sled Push (heavy) OR 50ft Farmers Carry (heavy)
10 Bulgarian Split Squats (each side)

WOD
"Haupai Pie"
2 Rounds For Time:
50 Abmat Sit Ups
50 Toes to Bar

-rest 5 minutes between rounds-

Thursday 12/01/2022

Strength
Snatch
Perform 1 Squat Snatch @70-80% of 1RM Snatch x 10 sets

* Complete a set on the minute (10:00) *

WOD
Malasadas (Open 12.1)
7:00 AMRAP
Max Burpee to bar (6in target)