WARM UP WOD 3 rds not for time Wall Angels 2’ practice positioning and execution 10 Snatch Grip Press btn + OHS STRENGTH Front Squat - 4 x 5 WOD 7’ AMRAP 10 DB Snatch alternating 10 V – Ups

TEAM WOD OF 2 50 Pull Ups 100 Wall Ball 150 Deadlift 100 Wall Ball 50 Pull Ups - I Go You Go

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WARM UP WOD 30m Bear Crawl 10 Knee to Chest 10 Face the Wall Squat with stick in OH position and hold 3” sticking point STRENGTH Bench Press – 4 x 5 – 7 WOD 12’ EMOM minute 1 – 30” Hollow Body Hold minute 2 – 30” DU minute 3 – 1/3 Wall Climbs

3 rounds not for time 10 KB Russian Swing 10 Ghd Sit Ups 14’ EMOM odd - 5 Push Press even – 5 Deadlift WOD “ Annie” 50 – 40 – 30 – 20 – 10 DU Sit Ups

WARM UP 10’ Groups Dynamics & Mobility STRENGTH Front Squat – 4 x 6 – 8 1’ di rest Barbell Cuban Press – 4 x 10 – 12 WOD For time: 1K Row 30 OH Barbell Walking Lunges 30 Burpees

3 rounds not for time 4 TGU alternatine 10 Hip Swing hang on bar 10 Face the Wall Squat with stick in OH position and hold 3” sticking point WOD For time 30 Pull Ups 400m Run 20 Pull Ups 400m Run 10 Pull Ups

3 rounds not for time 30 Mountain Climber DU 1’ practice Superman Hold 30” AEROBIC DEVELOPMENT Row 500m 2’ rest 750m 3’ rest 1000m 3’ rest 750m 2’ rest 500m

TEAM WOD OF 2 18' amrap of: 30m Bear Crawl with DB 30 Box Jump Over 30 Wall Ball WINTER ENDURANCE THROWDOWN WOD 9' amrap of: 1500M ROW 30 AMERICAN SWING@32/24 ME BURPESS

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