Monday 12/2– Women

WOD1– spend 12 minutes working up to 3 RM thruster

WOD– 18-15-12-9-6-3 reps for time of:
Thrusters (75/45)
Power snatches (75/45)
Toes-to-Bars

 Wednesday 12/4– Women
WOD1– spend 12 minutes working up to 3 RM overhead squat

 Partner WOD — 2 rounds for time of:
400m run
50 Partner med-ball squats (14) (pass med-ball back and forth between reps)

40 Partner sit-ups (high five at top of sit-up)
30 Partner push-ups (high five at top of push-up)
20 Deadlifts (185) (lift barbell together)
10 Bar face burpees (in unison, each partner completes 10 reps)
*All reps are completed together as 2 person teams

Out of Class — Women
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Men- Monday 12/2
Tempo squat 2010: 5-5-5-5
Bench 5-5-5
Deadlift 5

Men- Wednesday 12/4
Squat 5-5-5
Tempo press 2010: 5-5-5-5
Dimmel deadlift 10-10-10-10-(10)

Men- Friday 12/6
Squat 5-5-(5)
Bench 5-5-(5)
Tempo deadlift 2010: 5-5-5-5

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