| A. Back Squat 5-5-5+ |
| B1. 2 Rounds For time: |
| 500 Meter Row |
| 10 Back Squat (225/155) |
| 15 Ring Row |
| B2. 3 Rounds for time: |
| 15 t2B |
| 10 DB Squat Snatch (mod psn+OHS)(5 each side) |
| B3. 21 – 15 – 9 |
| Assult Bike & Burpees |
| ***3:00 REST Between segments*** |
| *can split into groups for larger classes for bikes (or rest longer) |
| Upcoming BackCountry CF Events – Saturday, Dec 10th: |
| Naughty or Nice Fundraiser – All Saturday Classes |
| **Open to the Public |
| **Athletes can bring a toy or buy a shirt (not mandatory to complete WOD) |
| BackCountry Farmers Market |
| **10:00 – 1:00 pm |
| **Open to the Public |
| **Over 20+ Booths with Paleo, Local Farmers, etc |
| “Naughty or Nice” Fundraiser |
| 7:00 AMRAP |
| 7 Deadlift (Naughty: 115/75, Nice 75/55) |
| 7 Thrusters |
| 7 Burpee over Bar |
| 3:00 REST |
| 7:00 AMRAP (2nd WOD or use as cool down) |
| 300 Meter Row |
| 20 Ab Mat Sit-up |
| Upcoming BackCountry CF Events – Saturday, Dec 10th: |
| Naughty or Nice Fundraiser – All Saturday Classes |
| **Open to the Public |
| **Athletes can bring a toy or buy a shirt (not mandatory to complete WOD) |
| BackCountry Farmers Market |
| **10:00 – 1:00 pm |
| **Open to the Public |
| **Over 20+ Booths with Paleo, Local Farmers, etc |
| A. Work up to heavy P. Snatch for day |
| B. For Time (20:00 Cap): |
| 10-9-8-7-6-5-4-3-2-1 P Snatch (M:135/115/95,W:95/75/55) |
| *after each set, complete 4 Lunges (w/bar) & 1 Rope Climb |
| *Rope Mod: 6 Ring Row or 2 up/down on Rope |
| C. NFT – 4 x 10 Reverse Hyper (GHD) |
| Upcoming BackCountry CF Events – Saturday, Dec 10th: |
| Naughty or Nice Fundraiser – All Saturday Classes |
| **Open to the Public |
| **Athletes can bring a toy or buy a shirt (not mandatory to complete WOD) |
| BackCountry Farmers Market |
| **10:00 – 1:00 pm |
| **Open to the Public |
| **Over 20+ Booths with Paleo, Local Farmers, etc
|
| A. DB Bench Press 10 – 8 – 6 – 4 – 2 |
| B. With a 12:00 Clock, Row 1500 Meters. In the time remaining: |
| AMRAP: |
| 10 Ring Dip (advanced MU to Ring Dip) |
| 15 Push Up |
| 30 Double Unders (3:1 singles) |
| C. NFT – 50 4-count Flutterkicks |
| Upcoming BackCountry CF Events – Saturday, Dec 10th: |
| Naughty or Nice Fundrasier – All Saturday Classes |
| **Open to the Public |
| **Athletes can bring a toy or buy a shirt (not mandatory to complete WOD) |
| BackCountry Farmers Market |
| **10:00 – 1:00 pm |
| **Open to the Public |
| **Over 20+ Booths with Paleo, Local Farmers, etc |
| A. 5 Rounds: |
| 1:00 Kettlebell Swings (24/16kg) |
| 1:00 Box Over (24/20″) |
| 1:00 200 Meter Run (or 3 laps) |
| 1:00 REST |
| B. 5:00 TGU |
| Upcoming BackCountry CF Events – Saturday, Dec 10th: | ||||||
| Naughty or Nice Fundraiser – All Saturday Classes | ||||||
| **Open to the Public | ||||||
| **Athletes can bring a toy or buy a shirt (not mandatory to complete WOD) | ||||||
| BackCountry Farmers Market | ||||||
| **10:00 – 1:00 pm | ||||||
| **Open to the Public | ||||||
| **Over 20+ Booths with Paleo, Local Farmers, etc
WOD:
|
| Upcoming BackCountry CF Events – Saturday, Dec 10th: |
| Naughty or Nice Fundraiser – All Saturday Classes |
| **Open to the Public |
| **Athletes can bring a toy or buy a shirt (not mandatory to complete WOD) |
| BackCountry Farmers Market |
| **10:00 – 1:00 pm |
| **Open to the Public |
| **Over 20+ Booths with Paleo, Local Farmers, etc |
| A. Front Squat 5 – 5 – 5 |
| B 5:00 AMRAP – 30 SHSPU then max F Squat (Pick one weight for all) |
| 3:00 REST |
| 5:00 AMRAP – 30 C2B PU, then max STOH |
| 3:00 REST |
| 5:00 AMRAP – 5 SHSPU / 7 C2B PU / 9 STOH / 11 F. Squat |
| *score: max FS, max STOH, AMRAP & Wod Weight |
| C. OLY Wall Sit/Splits |
| A. 5 Rounds of :40 Work/:20 REST |
| OH Walking Lunge (45/25) |
| Farmer Carry (HAP) |
| Bear crawl |
| Broad Jump (turf) |
| Front Rack Hold (from Racks) |
| B. 4 Rounds NFT |
| 10 Hollow Rock + 10 “V” up + :10 Hollow Hold |
| *rest as needed between sets |
