Strength
Power Clean + Front Squat + Push Jerk 8x3
8 sets x [1 Power Clean + 1 Front Squat + 1 Push Jerk] (Unbroken, build in weight)
-Complete a set every 1:30-
WOD
"The Jungle Book"
14:00 AMRAP
7 Dumbbell Thrusters (50s/35s)
7 Burpee Over Dumbbell
7 Toes to Bar
WOD
“Quick, what's the number for 911?”
Teams of 2
2000/1750m Row
150 Double Unders
25 Burpee Pull Ups
75 Dumbbell Thrusters (50s/35s)
25 Burpee Pull Ups
150 Double Unders
2000/1750m Row
WOD
“It’s Beginning to Look a Lot Like Christmas”
Every 3:00 (8 sets)
15/12 Calorie Assault Bike
10 Dumbbell Thrusters (50s/35s)
*Score is your slowest time
Strength
Back Squat
Build to a Heavy Set of 5
*Score = Heaviest Load
WOD
"Abomination"
AMRAP 15:
21 Sit-ups
15/12 Calorie Row
9 Dumbbell Thrusters (50's/35's)
*Score = Rounds + Reps
