UGLY Sweater White elephant party next Saturday the 17th at 730pm

Monday

Overhead Squats

5x4

B) 5RFT

20 Cal Row

15 Sit Ups (GHD Where possible)

10 OH Squats 115/80

Tuesday

"Helen"

3 RFT

400m Run

21 KB Swings (American)

12 Pull Ups

B)Bulgarian Squats

5x8 (Each Leg)

5x Max Reps Push Ups

Wednesday

Snatch work up to Heavy triple (INT/ADV)

(Newbies Gather experience with snatch with 5x5)

B) Hugo Diaz's Bday WOD

Box Jumps 40,30, 20, 10 (24/20)

Power Snatches 25, 20, 15, 10 (75/55, 95/65, 115/80, 135/95)

Double Unders 100, 75, 50, 25, (Sngls- 200, 150, 100, 50)

-Every 2 minutes 100m Med Ball run 20/14

Thursday

ORM Clean and Jerk

(Newbies either establish heavy single or 5x5)

B) A Row sandwich on "Grace" bread for time

15 Clean & Jerks 135/95

30/20 Cal row

15 Clean Jerks 135/95

Friday

Sumo Deadlift High Pull

5x5

Evil Wheels

5x5

B)For time

42 Wall Balls 20/14

21 KB Swings 61/44

30 Wall Balls

15 KB Swings

18 Wall Balls

9 KB Swings

100 Sit Ups

Saturday

Max Out Saturday

B) 2RFT

100m Plate run 45/25

10 Bar Muscle ups (10 Pull ups & 10 Dips/any)

100m Plate Run

10 Thrusters 135/95

730PM UGLY SWEATER CHRISTMAS FIESTA***********

10 tequila shots for time (AMRAP)

Sunday

Open Gym 930-1130am