Pearl Harbor week. Regular Schedule. Closed Sunday Due to "Jingle Jog" Diabetes Fundraiser

Monday

Front Squats 5x5

Work on Double Unders (Skill) int/adv members do max sets or no more than 5x50

B)CrossFit Games Open 12.1

7 Min of Burpees

Tuesday

Bench Press 5x5

Flat as possible Ring Rows 5x8

B)3RFT

200m Farmer Carry 61/44

40 Sit ups

30 Cal Row

Wednesday December 7th

Work up to Heavy Clean

B) Pearl Harbor Day Hero wod

"Jorge"

For Time

30 GHD Sit-Ups

15 Squat Cleans (155/105 lbs)

24 GHD Sit-Ups

12 Squat Cleans (155/105 lbs)

18 GHD Sit-Ups

9 Squat Cleans (155/105 lbs)

12 GHD Sit-Ups

6 Squat Cleans (155/105 lbs)

6 GHD Sit-Ups

3 Squat Cleans (155/105 lbs)

Thursday

Deadlift

Work up to heavy single

AMRAP 5

10 Deadlifts 225/155

10 KB Push Press 53/35

Friday

Snatch Balance 5x5

DB Bent Over Rows5x8

B) 2RFT

50 DUs (150 Singles)

25 Snatches 85/55

50 DUs

15 Pull Ups

50 DU's

5 Clusters

Saturday

Max Out Saturday

Hero wod "DG"

As Many Rounds as Possible (AMRAP) in 10 minutes

8 Toes-to-Bar

8 Dumbbell (KB) Thrusters (35/25 lbs)

12 Dumbbell Walking Lunges (35/25 lbs)

Sunday

No Open Gym. Cancelled in support of the Anti Diabetes Fundraiser with South Gate CrossFit the "Jingle Jog" in South Gate. Followed by Mock weightlifting meet at South Gate CrosFit