We will be doing the WOD and Back Squat STRENGTH in class. Other strength pieces can be doing during open gym.

WOD:

#christmas fudge

50 Burpee Box Jump Overs (24/20) (Rx+25 Burpee Get Overs 48/40 in)

40/32 Calorie Echo Bike (OR 50/40 Calorie Assault Bike) 70/60 Cal Row

50 Weighted Ab Mat SitUps (Rx+GHD Sit-Ups)

40 Chest to Bar Pullups *Scale to pullups (Rx+25 Bar Muscle-Ups)

50 Weighted Ab Mat Sit Ups (Rx+GHD Sit-Ups)

40/32 Calorie Echo Bike (OR 50/40 Calorie Assault Bike)

50 Burpee Box Jump Overs (24/20) (Rx+25 Burpee Get Overs 48/40 in)

Competitor Target Time: sub 18 minutes

Time Cap: 25 minutes

STRENGTH:

#Push jerks

4 Push Jerk x 3 sets

* within 10% of the 4RM established on MONDAY

#Push press

4 Push Press x 3 sets

* within 10% of the 4RM established on day one

#Squats

4 Back Squats x 3 sets

* within 10% of the 4RM established on day one

#Press

4 Shoulder Press x 3 working sets

* As Heavy As Possible