Bench press 12-10-8-6 Drop set @ 50% of your set of 6 WOD 3 rounds 30 curls 30 strict presses 30 bent rows Rest 1 minute Comp/fitness 45/35 or > Lifestyle: no penalty, just complete the reps *each time you break mark a penalty **5 pushups at...

Build by feel 3 push press + 1 thruster WOD 21-15-9-6-3 Box overs 24/20 Burpee pullup Lifestyle: no push-up burpees

Partner WOD 30-20-10 Cal row No push-up burpee -partner 1 does the 30 cal row then partner 2 does the 30 cal row. Partner 1 does the 30 burpees then partner 2 does them. Etc….

Bench press 6-4-2-1 WOD “Rowling” 10 x 100meter row *This WOD has no time component. The goal is to make your rower stop right at 100m. For every meter over or under 100m mark a penalty. For example if your rower stops at 105 your score for that...

10 minutes to work on 3 position snatch WOD 3 rounds 300ft farmers walk 53/35 3 Turkish get ups (each side) 53/35 15 toes to bar 30 DUs Lifestyle: 35/26, 15 knee raises, 60 singles

“Santa Gone Bad!” Partner wod Santa Gone Bad 3 rounds 1 min ground to overhead 135/95 1 min burpees 1 min wallballs 1 min pull-ups 1 min kb or db snatches 53/35 Rest 1 min One partner works at a time!