Wednesday December 6th

Dec. 5

WOD
EMOM 9
1) 50-75 Double Unders
2) 16 Alternating Pistols
3) 10 Deadlifts

D - 100-150 Single Unders, Choose weight
F - 135/95
P - 185/125

—Rest 2:00—

AMRAP 10
16 Box Jumps
8 Hand Release Push ups

D - Choose height
F - 24/20”
P - 30/24”

—Rest 2:00—

FOR TIME:
9 - 7 - 5
Muscle Ups
Power Cleans (80% 1RM)

D - Push up + Pull up Combo
F - Ring Dip + Pull up Combo
P - Bar or Ring MUs

SWEAT
EVERY 3:00 x 5
8 Barbell Deadlifts
10 Push ups
20 Jump Squats

STRENGTH
5 SETS:
5 Tempo Bench Press (22X1)
12 DB Upright Rows

Ashley Mathewson

Thursday December 7th