December 3 – December 8, 2018


Monday: WOD: “MOCROSSFIT”
250m Row
10 Push Press (115/75)
10 BackSquats (115/75)
200m Run
20 Situps
10 Hang Cleans (115/75)
3R4T

Tuesday: WOD:
EMOM 10 Min : Deadlift and Plate Lunges
WOD : 1 min of HSPU
1 min of Pullups
6min AMRAP

Wednesday: WOD: “GROWING PAINS”
10 Double unders EMOM/7 min
2 KBS : 2 THRUSTERS
4 KBS : 4 THRUSTERS
AND SO ON (ADDING 2 REPS) FOR 15 MINUTES

Thursday: WOD: “Buried with the Bar”
Bar cannot be put down, if you do, 20 burpees; 10 min AMRAP
30 Deadlifts, 20 Squats ; 10 STOH (75/45)
Rest 3 min, then 5 Min max Effort Burpees

Friday: WOD:
Run 800m
50 Situps
50m Bear Crawl
20 Sec HS Hold (x2)
2R4T

Saturday: WOD:
Running Relay/ or Rowing Race Day
Team of 4 : 4 mile relay: 400m legs
Organize your team or get your members that day! Going to be a lot of Fun!

       

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