"Fun Friday" Assistance Work Bamboo shoulder press 3 x 10 Weighted box jump 20 reps (24/20") Partner leg push downs 3 x 15 WOD Notes: Okay, okay - we know we beat you up pretty…

3 rounds each for time of: Kettlebell power snatch 10L/10R (53/35#) Wall ball 20 reps (20/14# to 10/9') Pull ups (10 reps beginner, 20 reps advanced) Thruster 20 reps (55/40#) WOD Notes:  Each round should be hard…

Banded box squat 12 x 2 (55% of your 1RM) then For time: 40-30-20-10 med ball clean with 150 ft shuttle run after each round

"J.T." 21-15-9 reps for time of: Handstand Pushups Ring Dips Pushups WOD Notes:  This workout is another benchmark hero that will often not leave you out of breath but will completely fatigue your triceps.  Soreness…

"12 Days of Christmas" Day 1 = 1 run (200m) Day 2 = 2 deadlifts (225/155#) Day 3 = 3 box jumps (30/24") Day 4 = 4 push ups (clapping for guys) Day 5 = 5 seconds L-sit hold Day 6 = 6 wall…

Bench Press 3-3-3-3-3 Then 2 minute AMRAP at each of the following stations: Rope Climb Sandbag Cleans (45#/25) Farmer's Walk (135#/95) Dumbbell Push Press (40#/25) Kettlebell Swing (70#/53) WOD Notes: Your score for the AMRAP…

Steph with a solid OHS. Overhead Squats 3-3-3-3-3 Then For time complete 21-15-9 of: Overhead Squat (95/65#) Pull-up

3 rounds for time of: 400 m run  50 double unders 25 burpees

Banded deadlift 12 x 2 (50% 1RM) then 5 rounds NOT for time of: 5 zercher deadlifts (35% 1RM) 10 toes to bar

  Buy in - Max height box jump Then "Griff" - For time complete: Run 800m Run 400m backwards Run 800m Run 400m backwards WOD Notes:  Reminder, tomorrow is our first Saturday with a 9…