Dec 19th WOD

Strength: Squat Snatch (15min)

(Practice the movement and getting comfortable going down into a full squat. No rep scheme here. Just practice the movement and work on form. Increase weight as you get more comfortable)



200m Run (outside for those who want to brave the cold...inside for those who do not) or 250m ROW or 1:00min on bike or eliptical

40 Dubs (80 singles)

15 Burpees

15 Goble Squats (55/35)

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Strength: Alternating 12 Min EMOM Even Min: 5 Front Squat (start at zero on clock) Odd Min: 7 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 75% of that # Steph's Bday WOD Condition

Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches