WOD December 7th

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STRENGTH:  5,5,3,3,1 SQUAT CLEAN

WOD:

30 PULL UPS

10 FRONT SQUATS 155#/115#

30 BOX JUMPS

10 SQUAT CLEANS

30 BURPEES

10 CLEAN & JERKS

CORE:

50 RUSSIAN TWISTS

WOD DECEMBER 6TH

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STRENGTH: 10 MIN TO ACHIEVE MAX OHS

WOD:

10 minute AMRAP of:

16 KB Snatch + KB OHS 53/35#

24 Row for Calories
32 UB Double-Unders

CORE:

3X15 UB T2B REST 45SEC

WOD December 5th

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Strength: 6 x 3 Shoulder Press

WOD:

3 Rounds for Time of:

5 DB Hang Squat Cleans 45/35/25

10 Burpees

20 DB Lunges (hold db at waist) 45/35/25

5 DB Hang Squat Cleans 45/35/25

10 Burpees

50 Meter DB Farmers Walk 45/35/25

Core: 3 Minutes of Plate Situps (Max Reps)

WOD DECEMBER 3RD

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STRENGTH: 3XME STRICT PULL UPS

WOD:

5 rounds for time of:

15 Wall Ball 20/14#
15 KBS 53/35#

CORE: 3XME PLANK HOLD WITH WEIGHT 45/25#

WOD DECEMBER 2ND

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STRENGTH: 5,5,3,3,1 BENT OVER ROW

WOD:

4 rounds for total time of:

Run 200m
9 C2B Pullups
12 Push Jerks 115/75#
15 Box Jumps 20″

Rest 1:1

CORE: 3XMAX UNBROKEN KTE