WEDNESDAY

Don’t forget to register for the 12 Days of Christmas WOD. We are running it on Friday at 7, 8 and 9 AM. We need lots of space and equipment for that so I’d like to spread out the crowd. If you get shut out, text me and we’ll figure something out.

Part A

3 Rounds

4 Alt Samson Stretch

6 Alt Goblet Cossack Squat 35/26

8 Forward Lunges

20 Double Unders/40 Single Unders

Part B

4 Round Superset

(guideline weights)

10 Bench Press 135/95

6 DB Bulgarian Split Squat Per side 50/35

8 DB Rows Per side 50/35

Rest

Part C

AMRAP 12

2, 2, 2, 4, 4, 4, 6, 6, 6. . .

Hang Power Clean 115/80

Front Rack Lunge 115/80

Pull-Ups

Performance: 95/65

Fitness: 75/55, Ring Rows