Tuesday December 29


Strength: Weighted pull-ups 3-3-3-3-3.
If you don’t have dead hangs yet do these wherever you are on the pull-up progression.

400 m run
Then 15-12-9 box jumps and thrusters (45#)
then 200 m run

Tuesday December 22

Schedule update:
Normal schedule for Tuesday and Wednesday.
One WOD on Christmas Eve at 9:00AM (it may just be me and John B. but we’ll crank up some Stones and get it done).
Closed Christmas and the day after.

Heavy Tuesday
Shoulder press 3-3-3-3-3
Deadlift 3-3-3-3-3

Friday December 11


50-40-30-20-10 reps of

SUs do 75-60-45-30-15 on the jump rope.
If you’re working on DUs and slipping one in every third or fourth count all at the regular rep count.