WOD 12.04.23

Strength:

Temp back squat, 3-3-3-3-3

WOD:

For time:
42 Wallballs, 20/24 lbs
21 Pull-ups
30 Wallballs, 20/24 lbs
15 Pull-ups
18 Wallballs, 20/24 lbs
9 Pull-ups

Post loads and rounds to beyond the whiteboard.

WOD 12.03.23

Conditioning:

5 rounds, each round for time, of:
Suicide Sprint, 20 yd
13/9 Echo Bike Calories

Rest 3 mins between each round.

WOD:

Complete as many rounds as possible in 13 mins of:
7 Dumbbell Push Press, 50/35 lbs
7 Feet Elevated Ring Rows
9 AbMat Sit-ups

Post rounds to beyond the whiteboard.

WOD 12.02.23

Midline:

Standing teapot, 24-24-24-24-24

WOD:

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Medicine Ball Slam, 50/40 lbs
Box Jump, 30/24 in

Post loads and times to beyond the whiteboard.