Workout Of the Day (WOD)

Monday

Back Squat 1RM

For Time - In Pairs
30-20-10
Wall Balls @ 9/6kg
Double Unders

MAX Calories on kit of choice


Tuesday

12 Days of Christmas partner workout



Friday

Hang Power Clean – Build to a heavy single


Mary:
20 Minute AMRAP
5 HSPU
10 Pistols (alternating)
15 Pull Ups


Saturday

"Team Tommy V"
75 Thrusters (50/35)
15 rope climbs (to 15ft)
60 thrusters (50/35)
12 rope climbs
45 thrusters (50/35)
9 rope climbs


Sunday

Power Snatch
Build to a Heavy Single for the Day
+
5 x 1 @ 90% of Heavy


Helen
3 Rounds for Time
400m Run
21 KB Swings (American @ 24/16kg)
12 Pull Ups
(15 Min Cap)


Monday 30th

Bumper Christmas team classes