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BUDDY WOD *TEAMS OF 2 – ALT. EXERCISES AMRAP 30:00: 10/8 CAL ROW OR 9/7 CAL BIKE 10 BENCH PRESS

STRENGTH / FOUNDATION 10X1:00: 1 POWER SNATCH + 1 HANG POWER SNATCH + 1 OHS WOD AMRAP 6:00: 4 HAND

STRENGTH / FOUNDATION 8X1:30: 8 LOW CARRY DB STEPUP 20” (ACROSS) WOD 6 ROUNDS, 20:00 CAP: 8 DB PRESS 35s/25s

***REMINDER (ONLY CLASSES) ***630a***730a***845a*** WOD 20:00 CAP: 10 POWER CLEAN 155/105 (RX+ 185/135) 30 SQUAT 8 POWER CLEAN 30 SQUAT

STRENGTH / FOUNDATION 8X1:15: 3 HSPU + 4 DB ROW OR 3 DB SEATED PRESS + 4 PLANK ROW WOD

STRENGTH / FOUNDATION 12:00: 3 ARM BAR L/R 5 BIRDDOG L/R 5 REVERSE LEG LIFT L/R 5 CAT-COW :20 SIDE

STRENGTH / FOUNDATION 10X1:00: 1 BACK SQUAT (ACROSS) WOD AMRAP 15:00: 50 DUBS / MOD: 75 SINGLES 12/8 RING DIP

***REMINDER (ONLY CLASSES)***930a & 430p*** WOD 10 ROUNDS, 30:00 CAP: 6/4 STRICT PULLUP 5 MB G2OH 50/30 OR BP 45/25

*** REMINDER (ONLY CLASSES ARE) *** 630a *** 730a *** 845a *** BUDDY WOD *TEAMS OF 2 OR 3 –

WOD 12 DAYS OF XMAS *IT GOES LIKE THE SONG: 1, 2-1, 3-2-1, 4-3-2-1, ETC. 1 SQUAT CLEAN 115/75 (RX+