Friday 20th December 2019 Strength/Skill – 2 Rounds Double Unders SA Weighted Step ups Windmills Note: 5 mins at each station. Conditioning – Double Tabata Air Squats Battle Ropes KBS Burpees

Thursday 19th December 2019 Strength – Deadlift 3-3-3-3-3 Conditioning – 5 Rounds for time: 40 Double Unders 16 Wall Balls 20 Single Arm Kettlebell Swings 24/16 (10L/10R)

Wednesday 18th December 2019 Conditioning – 18 Min AMRAP 4 Chest to Bar 6 Cleans 62.5/45 8 Burpee Box Jumps 200m Run In Pairs. Split work as you need, one working at a time

Tuesday 17th December 2019 Strength – Hang Snatch 2-2-2-2-2 Conditioning – Dumbbell Annie 50-40-30-20-10 reps for time of: Dummbell Snatch Sit-ups

Monday 16th December 2019 Strength – Pause Back Squats 2-2-2-2-2 Note: 3 sec pause in bottom Conditioning – (In pairs) For time: Run 500m x 2 Run 400m x 2 Run 200m x 2 Run 100m x 4 Note: One athlete running at a time, and because rest is written into the wod, give 100% …

Saturday 14th December 2019 Conditioning – In pairs 15 Min AMRAP 20 Deadlifts (275/185 lb) 40 Power Cleans (185/135 lb) 60 Wall Ball Shots (20/14 lb) 80 American Kettlebell Swings (70/53 lb) 100 Double-Unders

Thursday 12th December 2019 Strength – Goblet Squat 5×20 Conditioning – In pairs, 12 Min AMRAP: 200 m Run 7 Push Press 50/35 7 Chest to bar pull ups

Tuesday 10th December 2019 Strength – Push Jerk 15 mins to build up to a heavy single Conditioning – For Time 12-9-6 reps Thrusters 62.5/45 Burpee over bar