Wednesday Dec 30th

There is Midday 3.0 from 10:30am-12:30pm

WOD

AMRAP in 10 minutes of
30 Alt OH Stationary Lunges (45/25)
30 Sit Ups

*Pack
Same as Rx
*Pup
AMARP in 8 minutes

Cash Out:
2-3 sets
250m row (Light)
25ft V-Step
25ft Samson Stretch

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 mins x 4 sets
3-Pos Clean + Jerk
(HH+Hang+Floor)
*Set 1 @ 60%
*Set 2 @ 65%
*Sets 3-5 @ 70%
B. 4 sets of:
Clean Pulls
Rest 2 minutes
*Sets 1-2 @ 90% x 3
*Sets 3-4 @ 95% x 3
C. 3 sets of:
100m Farmers Carry (1.5/1pd)
100m KB Front Carry (1.5/1pd)
Rest 2 minutes

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
3-Pos Clean + Jerk
(HH+Hang+Floor)
*Set 1 @ 60%
*Set 2 @ 65%
*Sets 3-5 @ 70%
B. 4 sets of:
Clean Pulls
Rest 2 minutes
*Sets 1-2 @ 90% x 3
*Sets 3-4 @ 95% x 3
C. 3 sets of:
100m Farmers Carry (2/1.5pd)
100m KB Front Carry (2/1.5pd)
Rest 2 minutes

2-A-DAY

AMRAP in 10 minutes
20 Wall Balls (30/20)
20 TTB

L2:
20 Wall Balls (20/14)
20 TTB