December 5th - 9th, 2016 | "Weekly Programming"

Monday, December 5, 2016
Skill:
Warm Up Movements
Hero WOD:
"Badger"
3 Rounds of
~30 Squat Cleans 95/65
~30 Pullups
~800 meter run

Tuesday, December 6, 2016
Strength:
Back Squat
5x5 at 75% 1RM
WOD:
21-15-9
~Wall Balls 20/14
~Burpee Box Overs 24''/20''

Wednesday, December 7, 2016
Strength:
Clean Barbell Complex
5x3 of Squat Clean, Front Squat, Thruster
WOD:
4 Rounds
~15 Power Cleans (Athlete's Choice)
~5 Muscle Ups
~400 meter run

Thursday, December 8, 2016
Strength:
Bench Press
5x5 at 75%
WOD:
10 Minute AMRAP
~5 Push Jerk 155/85
~25 Double Unders

Friday, December 9, 2016
WOD:
"Mini Chipper"
~60 Calorie Row
~50 Kettlebell Swings 53/35
~40 Wall Balls 20/14
~30 Toes to Bar
~20 Handstand Pushups
~10 Burpees
**Don't forget about our Christmas Treat Exchange tonight at 6! Hope to see you there!**

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