WORKOUT OF THE WEEK

December 15th - December 19th

**Announcements** 

MONDAY, DECEMBER 15

METCON

From 0:00 - 15:00:

For Time:

10-9-8-7-6-5-4-3-2-1

Power Snatch (95/65)

4-4-3-3-3-2-2-2-2-1

Wall Walk

From 15:00 - 20:00

AMRAP:

24/20 cal row

12 burpees-over-rower

max cal row

TUESDAY, DECEMBER 16

STRENGTH

3 sets:

10-15 3-point DB row each arm

-rest 1:00

10-15 deficit push-ups

-rest 1:00

10-15 alt. DB curls each arm

-rest 1:00

METCON

For Time:

10 strict pull-ups

15 shuttle runs

20 kipping pull-ups

15 shuttle runs

10 bar muscle-ups

WEDNESDAY, DECEMBER 17

METCON

Every 8:00 x 4:

24 double unders

12 alt. sandbag lunges (100/75)

24 double unders

12 sandbag box stepovers (20")

24 double unders

12 sandbag cleans (100/75)

THURSDAY, DECEMBER 18

METCON

30:00 AMRAP (in teams of 2):

60 cal bike

45 wallball sit-ups

300m farmer's carry (53/35 each hand)

15 synchro T2B

FRIDAY, DECEMBER 19

METCON

Every 2:00 x 12:

Odd- 3 back squats

Even- 1 front squat

SATURDAY,  December 20th

Partner workout @ 8:30 A.M.