“Pull the Bar like you’re ripping the head off a [email protected]@*ned Lion” – Donny Shankle.

Monday Dec 7^th

WU:    Row 250m Easy pace

30 in cadence Jumping Jacks (aka everyone together) 10 group pushup penalty for every person that doesn’t end in synch!!

Hip / shoulder mobility

SS:      6×3 Snatch Balance woring to a heavy set of 3

WOD:                        3RFT

            10 OHS (135/95)

100 Double Unders

Tuesday Dec 8^th

WU:    Dynamic Runners wu

3 RNFT “Cindy”

10 BB RDL

SS:      Deadlift sumo/conventional 5RM Touch and GO

WOD:            EMOM 15 (5 Rounds)

Sprint 200m

10 Sumo Deadlift High Pull (95/65)

:40 Max Rep  T2B

Wed Dec 9th

WU:    CC

            Thruster instruction/technique

SS:      1 ¼ Front squats 5×3

WOD:                        OPEN WORKOUT 15.5

27-21-15-9 reps for time of:

Row (calories)

Thrusters (95/65)

Thursday Dec 10^th

WU:    500m run

10 Hang to active

10 shoulder touches

SS:     Power clean and Jerk 1RM *Then 80%x2

WOD:                        11 Min AMRAP

5 HSPU

5 Ring Dips

5 Push Ups

100m Sprint

ACC: 2×10 Kip swings on bar or rings. Stay tight.

Friday Dec 11^th

WU:    10ish min Double Under Practice

2×10 Hollow Rock

Group BB Clean Progression/jerk drills

SS:       Power Snatch 1RM *then 80%x2

WOD:                     “Hungry Annie”   

60-50-40-30-20-10 of:

Double Unders

Ab Mat Sit Ups