Skill/Strength:
EMOM 18
1: 8 Shuttle Runs 50ft
2: 3 Squat Cleans 70-80%
3: Rest
-Scale shuttles to 7 or 6 if needed
Metcon:
10-8-6-4-2
Squat Snatches 155/105lbs
-15 GHD Situps after each round
Optional Additional/Alternative Work:
Every :45 for 10 rounds
25ft handstand walk
Mandatory Mobility:
3 min trap smash
3 min quad smash
3 min calf smash
Monday
December 23
WOD
5:15AM-6:15AM
WOD
6:15AM-7:15AM
Open Gym
7:15AM-8:15AM
WOD
8:15AM-9:15AM
WOD
9:15AM-10:15AM
Open Gym
10:15AM-11:15AM
WOD
11:30AM-12:30PM
WOD
12:30PM-1:30PM
Open Gym
1:30PM-3:15PM
WOD
3:30PM-4:30PM
WOD
4:30PM-5:30PM
WOD
5:30PM-6:30PM
WOD
6:30PM-7:30PM
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