WOD 12-18-17
1 min. Back Squats (95/65 lb.) 1 min. Push-ups 1 min. Thrusters 1 min. Rest 3 rounds
WOD 12-15-17
30-60-90-120 sec. Double-unders Ring Hold Burpees Ring-Row Hold Rest
12-14-17
Back Squat 4-4-4-4-4-4
12-13-17
21-15-9 GHD Sit-ups Power Snatches (115/75 lb.)
WOD 12-12-17
12 Front Squats (95/65 lb.) 24 Box Jumps (24/20 in.) 12 OH Squats 5 Rounds
WOD 12-11-17
Min 1: 15 DB Push Jerks (55/35 lb.) Min 2: 15-/10-Cals Assault Bike Min 3: 10 DB Box Step-ups 5 Rounds
WOD 12-8-17
4 Front-Rack Lunges (135/95 lb.) 4 Shoulder-to-Overhead AMRAP 7 min.
WOD 12-7-17
50 Wall-Ball Shots 40 Push-ups 30 DB Front Squats (45/25 lb.) 20 Ring Dips 10 DB Thrusters 5 Wall Climbs
WOD 12-6-17
Partner Workout 2-k Row Then: 10 SDHPs 20 Lateral Bar Jumps 10 rounds
WOD 12-5-17
Deadlift 5-3-1-3-5
