PRE: Heavy Day

WOD: Back Squats 3-3-3-3-3-3-3

POST: 3 Giant Sets: -10 DB Bench Press -25 Banded Pull-Aparts -10 DB Stiff Legged Deadlifts -25 Abmat Sit-ups

December 26, 2020

PRE: Movement Standards

WOD: Partner Day! For time:

-120 DU (x2 Singles) - Each

-120 Front Squats (115/75)

-120 Single DB G2O (50/35)

-120 MB Straight Leg Sit-ups (20/14)

*Partners alt. work and SB Hold

POST: 3 Sets: 8 Strict Knees to Elbow, 12 Dual KB Seated Strict Press

PRE: Movement Standards

WOD: "12 Days of Christmas" For Time:

-1 Sumo Deadlift High-Pull (75/55 lb)

-2 Thrusters (75/55 lb)

-3 Push Presses (75/55 lb)

-4 Power Cleans (75/55 lb)

-5 Power Snatches (75/55 lb)

-6 Kettlebell Swings (53/35 lb)

-7 Pull-Ups

-8 Knees-to-Elbows

-9 Box Jumps (24/20 in)

-10 Air Squats

-11 Burpees

-12 Overhead Walking Lunges (45/25 lb Plate)

POST: Merry Christmas!