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CrossFit WODs Dec 6-10

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Monday, Dec 6
STRENGTH
push jerk 3-3-3-1-1-1-1
WOD
10-8-6-4-2
pistols
ring dips, then
row 1000m

Tuesday, Dec 7
WOD
10-9-8-7-6-5-4-3-2-1
dead lifts, 225/155
EVEN
toes to bar
lateral burpees
ODD
sprint 100m
burpee box jump overs, 24/20

Wednesday, Dec 8
STRENGTH
OH squat 3-3-3-1-1-1-1
WOD
AMRAP in 10 minutes
3-6-9 …
pull ups
power snatch, 95/65
OH squat

Thursday, Dec 9
WOD
row 500m
10 DB renegade man makers, 45/30
run 400m
10 DB renegade man makers
row 250m
5 DB renegade man makers
run 200m
5 DB renegade man makers

Friday, Dec 10
WOD
15 minutes on the clock
30 clean and jerks, 135/95
then,
AMRAP
20 DU’s
20 cal row

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