WOD 12-14-18

Partner WOD-
2 rds-
72/56 cal AAB (switch every 8 cal)
45 pull-ups (split any way)
30 synchro walking lunge

WOD 12-13-18

EMOM x 5- 3 PSN
EMOM x 5- 2 PSN
EMOM x 5- 1 PSN
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A- 5 x 10 Barbell row
B- 5 x 15 back ext.

WOD 12-12-18

 Bench press 3-3-3-3-3
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5 rope climbs
Then 5 rds-
10 RKBS
10 goblet sq.
10 burpee

WOD 12-11-18

17 min AMRAP-
6 DL
4 HPCL
2 jerk
10 T2B
30 DU

WOD 12-10-18

Pause BSq 5 x 3
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45-30-15
WB (20/14)
6-4-2
Wall climb

WOD 12-7-18

Skill- ring MU
———————
21-15-9
DL (225/155)
Ring dip

WOD 12-6-18

40/30 cal AAB
1,000 m row
100 DU
*rest 3:00, then repeat in reverse order

WOD 12-5-18

Push Press 2-2-2-2-2
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12-9-6-9-12
S2OH (115/75)
Pull-ups

WOD 12-4-18

EMOM x 18-
1- 8 PCL (135/95)
2- 10 over bar burpees
3- 12 T2B

WOD 12-3-18

15 min- find heavy BSq single
——————————————
7 min AMRAP-
15 air sq
15 KBS (53/35)

WOD 12-1-18

4 x max effort- hanging “L” hold
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8 min AMRAP-
10 S2OH
20 jumping lunge

WOD 11-30-18

HPCL 5-5-3-3-1-1
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A- 3 x 10 CL grip DL
B- 3 x 100ft. 1 arm farmer carry