Strength: Front Squat
3-3- 3-3- 3

Score is heaviest 3

Strength
Back Squat
5 reps @ 65%
5 reps @ 75%
Max reps @ 85%
*Rest 2 to 3 minutes between efforts

WOD
For Time
18-15- 12-9
Front Squat 95/65
Pull Up

Skill:
Class Skill
WOD:
Class WOD
Accessory:
E2MOM x 5 rounds
4 TnG Power Snatch
*Start around 75% and increase if reps are clean and feels good.

Skill: 4 rounds, alternating through movements
:20 on / :20 off
Right Side Pillar
Jump Ropes
Left Side Pillar
Jump Ropes

WOD: Teams of 2
3 rounds each

Barbell Cycling – Shoulder 2 Overhead
10 reps @ 40%
8 reps @ 50%
6 reps @ 60%
4 reps @ 70%
2 reps @ 80%
*200m run/250m row/500m AAB to be done at RECOVERY pace after each set (does not have to be

Skill
Class Skill
WOD:
Class WOD
Accessory:
Every :90 for 10 rounds, alternate movements
Min 1) 12 GHD Sit Ups
Min 2) 30ft HSW

Skill: 15 minutes to review/practice Rope Climb technique

WOD: Every 4 minutes for 5 rounds
Run 200m
15 Russian KB Swings 53/35
1 Rope Climb

MERRY CHRISTMAS!

Merry Christmas and Happy Holidays!

WOD: 12 Days of Christmas – Jaguar Edition
1(00)m run
2 Shoulder 2 Overhead 115/75
3 Hang Power Cleans 115/75
4 Deadlifts
5 Ring Dips
6 Sit ups
7 KB swings 70/53
8 Box Jumps 24/20