Skill: 6 rounds of
Single Arm DB Strict Press x 4-6 reps
:45 rest
Side plank hold x 30-40 seconds
:45 rest
*Rotate Right and Left sides each round

WOD: 12 min AMRAP
60 Jump Ropes

Skill: Deadlift
5 x 3 @ 75-80% of last week’s heavy 2 (11/27) - does not to be TNG

WOD: For time
30-20- 10
KB/DB Step Ups 35-50/20- 35
Pull Ups
Score: DL weight/time

Skill: Find a 5RM Touch and Go Power Snatch
WOD: Class WOD
Strength: Deadlift
1 x 6 @ 60%
1 x 5 @ 70%
1 x 4 @ 80%
1 x 1 @ 90%

REST DAY

WOD: Shuttle Sprints
10 x 80m shuttle sprints.
Rest as needed between efforts
80m = 10m out, 10m back. 20m out, 20m back. 10m out, 10m back
Score is fastest and slowest time

Skill: Handstand Walk Tabata
20 sec on 10 sec off of max distance HS walk
Subs: wall walk - walk around the box - inchworms
WOD:
2 rounds of:
2 minutes max calories rowing
1 minute rest

Skill: CF – Skill
WOD: CF – WOD
Accessory: 5 sets of
12 GHD Sit ups
Accumulate: 45 of Farmers Carry Hold (DBs by side)
Rest as needed between sets

Strength: Back Squat
10-10- 10

Score is heaviest 10