Strength/Skill

Body Armor

3 Sets of:

10 Barbell Good Mornings
15 Floor Presses
Heavy Sled Push (down & back)

WOD

Every 5mins for 5 Rounds:

WOD

Teams of 3, 30min Time Cap - 2 people work, 1 person rests

3 Rounds:

400m team run
60 Burpees (20 each)
9 Rope Climbs (3 each)

1 Round:

21 Wall Balls Each

Skill

On The 1:30 x 10

1 Power Clean
1 Hang Power Clean
3 Strict Chin Ups

*CFL - use Rogue Bar & sit on floor for Chin Up work

WOD

For Time:

WOD

52 Cards

Have a happy holiday!

WOD

For Time:

60 Double Unders, 30 Burpees
50 Double Unders, 30 Wall Balls (20/14)
40 Double Unders, 30 Deadlifts (185/135)
30 Double Unders, 30 Wall Balls
20 Double Unders, 30 Burpees

Accessory Work

Alternating On The Minute x 16 (8 rounds)

Set 1 - 10 Overhead Barbell Front Lunge Steps
Set 2 - 10 Double Dumbell Backward Lunge Steps

WOD

AMRAP 20

Have a very happy holiday!