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Tuesday Dec 21st WOD

Strength: Deadlift 5x5@ 75%


Conditioning: 15 min AMRAP 12 Deadlifts (225/185)(185/155)(16/135) 20 DB Split Squats (10 per leg) (45/25)(40/20)

12 KBS (70/55)(55/35) 24 Double Unders or 48 Singles

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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