Skill:
Skill Transfer Series w/ PVC then BAR
1x3 reps w/ PVC
1x1 reps w/ Bar
Complex Review w/ PVC/Bar
Strength:
From the Rack:
5x - 2x Snatch Grip Push Press + 3x Overhead Squats @ moderate to challenging weight
WOD:
For Time:
1000m Row
50 Overhead Squats @30-40%
30 Burpees over Bar
6 PM: Ugly Christmas Sweater Party!
12 Days of Christmas WOD:
For Time:
400m Sprint
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1 Air Squat
2 Burpee Pull up
3 A-KBS
4 Sit ups
5 Push up
6 Wall Ball
7 Box Jump
8 Deadlifts
9 Hang Power Clean
10 Front Squats
11 Shoulder to Overhead
12 Thrusters
#overheadsquat #burpeesoverbar #air #burpeepull #americankbs #situps #pushups #wallballs #boxjumps #deadlift #hangpowerclean #frontsquat #shouldertooverhead #thruster