Monday Wod 12.9.19

5 Tough Sets Back Squat x 3 @33X1 5x 1 Minute Max Calorie Row Rest 2 Minutes Between Bouts Optional Work 3 Tough Sets Front Rack Reverse Lunge x 10 (From Rack) 3 Tough Sets Front Rack Cossack Squat x 10 Use KB’s, 5/Side

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Saturday Wod 12.7.19

“Ezra” 21 Minutes AMRAP Level 1 21 Burpees 21 Situps 21 OH Reverse Lunges 10/15 21 Pull-ups Run 200 Meters w/plate 10/15 Level 2 21 Plate Burpees 15/25 21 Toes to Bar 21 OH Reverse Lunges 15/25 21 Chest to Bar Pull-ups Run 200 Meters w/plate 15/25

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Friday Wod 12.6.19

Establish a 1RM Front Squat 10 Rounds For Time 3 Hang Squat Cleans 9 Toes To Bar Select A Challenging Load For The Squat Cleans

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Tuesday Wod 12.3.19

Establish a 1 Rep Max Weighted Pull-up Chose 1 of the Following “Jackie” For Time 1000 Meter Row 50 Thrusters 45/35# 30 Pull-ups OR “Annie” 50-40-30-20-10 Reps Double Unders Sit-ups

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