WODs for the week 12-11-23 to 12-16-23

This week is a normal week as far as the schedule goes. We will do our 12 Days of Christmas WOD next week, and then the following week is Christmas and the last week of the year! So our Christmas party will be on Sunday afternoon/evening on December 17. Come at 4:00pm and bring your families and some food to share. We will also do some of our favorite “Minute to Win It” games. I will provide drinks, (for kids and adults) and all the plates and silverware. It’s always a fun night and an opportunity to meet people who workout here, but at different times than you!

MONDAY 12-11-23
Strength WOD: Back Squat (3x5)
then:
7 Rounds for time:
7 Deadlifts (155,105)
7 Hang Power Cleans
7 Front Squats
1:00 Rest after each round

TUESDAY 12-12-23
AMRAP in 20:00
20 Single-under Crossovers
10 Burpee Pull-ups
12 GHD Sit-ups

WEDNESDAY 12-13-23
3 Rounds for time:
21-15-9
Bike Calories
KB Goblet Squats (53,35)

THURSDAY 12-14-23
Strength WOD: Shoulder Press (3x5)
then:
10 Rounds for time:
10 Hand Release Push-ups
10 Sit-ups

FRIDAY 12-15-23
5 Rounds for time:
4 Strict DB Shoulder Press
8 DB Push Press
16 DB Box Step-Overs (24,20)

SATURDAY 12-16-23
Open Gym at 8am and 9am