WOD

A. Oly:  5:00 EMOM:  Sn Pull + Power sn + sn Balance (technique)
B. 4 Rounds For Time:
10 Power Snatch (115/75)
20 OHS
90 Double Unders (2:1)
C.  NFT – 50 Wipers (r+l=1)

A. Strength/Skill
B. 4 Rounds for max reps of each:
:30 T2B
:30 REST
4 Rounds:
:30 Run (laps-alt directions every other)
:30 REST
4 Rounds:
:30 Burpee
:30 REST
4 Rounds:
:30 Box Jump (24/20)
:30 REST
C. Mobilize

A. “Jackie”
1000 Meter Row
50 Thruster (45/35)
30 Pull-ups (chin over)
***REST 3-4 after Jackie, then into B/C/D***
B. 5:00 EMOM – 7-10 DB Curl + Strict Press
C. 5:00 EMOM – 20-25 Banded Tricep Extensions
D. 3 x 1:00 KB towel Holds / :15 rest b/t sets

****All afternoon Classes are cancelled due to the continued snow and adverse driving conditions, as well as the 5:00 am, 6:00 am and 7:00 am classes on Wednesday, December 16.  We apologize for any inconvenience.  BE SAFE OUT THERE!!!***

A. Strength:  RDL (snatch Grip)  5 – 5 – 5 (2-3 warm up sets)
B. 2 Rounds for time (25:00 Cap)
:30 “L” Sit Hold (parallettes)
20 GHD Sit-ups (30 ab mat)
:30 HS Hold
20 HSPU
:30 Deadlift Hold (185/125)
20 Deadlift
:30 Pull-up Hold (chin over bar…mod ring row hold at top)
20 Pull-ups
C.     Cool down – 500 Meter Row

A. Strength – Back Squat – 20 Rep Max (warm-up min of 10 rep)
B. Partner WOD – One Work, one REST
8:00 AMRAP WallBalls: 2 – 4 – 6 – 8 – 10 (Return to 2 after 10)
8:00  AMRAP KB Swing:  2 – 4- 6 – 8 – 10
4:00 Partner Russian Twist (switch directions each minute)
*A does 2, B does 2, A does 4….after 10 start back at 2

“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
15 Ab Mat Sit-up

A. Work up to heavy P. Clean for day
B. For Time (20:00 Cap):
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2- 1 Power Clean
*after each set, complete 4 Lunges (w/bar) & 1 Rope Climb
*Rope Mod: 6 Ring Row
C. NFT – 4 x 10 Reverse Hyper (GHD)

A. DB Bench Press 10 – 8 – 6 – 4 – 2
B. With a 12:00 Clock, Row 1000 Meters. In the time remaining:
AMRAP:
10 Bench Press (155/105)
10 Slam Balls (30/20)
20 Double Unders (3:1 singles)
C. NFT – 50 4-count Flutterkicks