Thursday December 14th

Strength: EMOM 12 – Pullups ( 3-5 Strict, Weighted, Banded or Neg, Can build for weighted), 3 – 5 Ring Rows with a box.

WOD: “Mistletoe”

10,9,8,7,6,5,4,3,2,1 of Hang Snatch, HRPU.

RX 95/65, L2 75/55, L1 65/45

Notes: Challenge yourself with the pullups/ring rows.

The weight for the WOD should be a challenge to do unbroken,

the pushups will make or break you. If you can maintain a steady pace with little rest you will do well.

METCON

EMOM 12 – Even 6-8 Ring Rows, Odd 4-6 Pushups.

WOD: AMRAP 18 – 10 KB DL, 10 DB Squat Cleans, 10 DB Press, 10 DB Squats