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Day 3WOD 211229Repeat WOD 201230 Warm-up – Coach’s Choice A. EMOM 9:001) 6 barbell reverse lunge to press… total reps, alternate legs2) 8-10 dumbbell single arm row each arm3) 45sec FLRRest 5min, then BB. AMRAP 14:0060cal row/bike/ski50 t2b40 wall ball30 power cleans @ 135/9520 ring muscle-ups – OR – 20 pull-upsC. post WOD recovery

Day 2WOD 211228Repeat WOD 201229 Warm-up – Coach’s Choice A. 5. 5. 5. 5. – Romanian Deadlift… build as you go… RDL every 3minAMRAP 30sec – strict/weighted pull-ups/ring rows @ dotsRest to 15:00, then BB. Complete workload for timeBuy-in – 500m row/ski, then…5 sets of:30 double unders/60 singles15 barbell g2oh… nte 75/55Cash-out – 500m row/skiC.

Day 1WOD 211227Repeat WOD 201228 Warm-up – Coach’s Choice A. 5. 5. 5. 5. – Single Arm DB Strict Press, each arm… build as you go… press every 3min5 goblete squats @ dots… 42X1 tempoRest to 15:00, then BB. AMRAP 4:00 @ 90% effort10 db power snatch… nte 50/3510 wall balls10 burpeesRest 2min, then CC.

Day 1WOD 211227Repeat WOD 201228 Warm-up – Coach’s Choice A. 5. 5. 5. 5. – Single Arm DB Strict Press, each arm… build as you go… press every 3min5 goblete squats @ dots… 42X1 tempoRest to 15:00, then BB. AMRAP 4:00 @ 90% effort10 db power snatch… nte 50/3510 wall balls10 burpeesRest 2min, then CC.