Monday 12/12/16

Challenge

Max Handstand Hold

Strength

EMOM8

Squat Clean + 3 Front Squat + 1 Jerk

MetCon

Happy Birthday MaryBeth!

2 Rounds

12 Back Squats @ 115/75

12 Floor Wipers @ 115/75

16 Knees to Elbows

12 Front Squats @ 115/75

12 Floor Wipers

16 Knees to Elbows

12 Back Rack Walking Lunges @ 115/75

12 Floor Wipers

16 Knees to Elbows

Tuesday 12/13/16

Challenge

50 Sit-ups

25 Push-ups

200M Run

Strength

EMOM8

Squat Snatch + 3 OHS

MetCon

AMRAP13

11 OHS @ 95/65

9 Pull-ups

Wednesday 12/14/16

Challenge

AMRAP3

Bar Facing Burpees

*Must load bar with bumper plates, not metal change plates, to raise it off the ground.

Strength

Push Press (4×4)

MetCon

5 Rounds

400M Run

15 SDHP @ 95/65

15 HSPU

Thursday 12/15/16

Challenge

AMRAP3

1 Calorie Row

1 Burpee Over Rower

2 Calorie Row

2 Burpees Over Rower

3 Calorie Row

Etc…

Strength

Deficit Deadlift (4×4)

MetCon

"Elizabeth"

21-15-9

Squat Clean @ 135/95

Ring Dips

Friday 12/16/16

Challenge

50 Alt. Pistols

25 Burpees

Strength

Bench Press (4×4)

MetCon

Happy Birthday Mark Phillips!

For Time:

50 Bar MU