Tuesday

Body Weight Back Squats yesterday.,, man wish I weighted less 

Warm Up:

Row 800m

2 Rounds 

10 Sumo Deadlift High Pull 

10 Thrusters 

3 Wall Climbs (slowly on the way up and down) 

Skill:

DB Complex .... (oh ya ... that again 😳)

7-7-7-7 Starting weight (20/10) then increase weight each set 

6 Deadlifts

6 Lunges 

6 Hang Squat Clean Thrusters 

15m OH Carry 

all equals 1 Rep 

WOD:

Timed 1 Mile Run 

Rest  2 Min 

Timed 1000m Row 

**Reminder this Saturday is our 12 Days of Christmas WOD and Sock exchange! Going to be super fun! Please bring a pair of socks wrapped! Any theme... $5-10! See you at 8am!  

***This Friday there is no 5am class and no 6pm class!