Tuesday December 5th

FIT

SKILL
BENCH PRESS
10 - 10 - 10

SUPER SET:
5-10 Strict Pull ups
(2sec Pause at top)

—Rest 2:00 Between Sets—

WOD
EMOM 20
1) 2 HEAVY Sled Pushes
2) 1-2 Rope Climbs
3) 20 KB Swings
4) 5 D Ball Over Shoulder
5) Rest

D - Choose
F - 2-3 Plates on sled, 50/35, 100/70
P - 4-5 Plates, Legless RC, 70/50, 150/100

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BURN

SWEAT STEADY
30:00 Time Cap
3 SETS:
2 Rounds:
6 Double DB Snatch
12 Burpee Over DB
—Rest 1:30—
2 Rounds:
9 Double DB Clean & Jerks
12 Box Jumps
—Rest 1:30—
2 Rounds:
9 Devils Press
12 V ups
—Rest 3:00—