12/20 WOD Take 20 minutes to find your 500 meter row fastest time. The goal is for you to try different intensity levels on the row and to play with your stroke pace. Take as much time in between each set, with the goal being to row 3 500 meter rows in the 20 minute...
Skill: Push Press- Find 3RM WOD: Push press (95/65) Toes to bar 10, 9,8,7,6,5,4,3,2,1 1,2,3,4,5,6,7,8,9,10
12/18 Skill: Work to 1 Rep Max Deadlift. Write it on the big board! Wod: 6 Minute AMRAP 5 KB Deadlifts 53/35 8 KB Swings 10 KB OH Lungs Rest 3 Minutes 6 Minute AMRAP 4 KB Squat Cleans 53/35 4 Pull Ups 16 Double...
12/17 WOD Skill: HSPU WOD: 5 Rounds for Time 5 Atomic Situps 45/25 10 Handstand Push-Ups 15 Box Jumps 24/20
Skill Snatch 5×5 75% Wod 30 snatches 135/95
