Dec 3

Strength

5 x 1 Hang Clean + 2 Front Squat

MetCon

3 Rounds of:

1 min ME DB Complex (35#/25#)

30 sec Rest

1 min ME Walking Lunge

30 sec Rest

1 min ME L-Sit Hold

30 sec Rest

Nov 30

Take notes people!

A few of announcements:

• In January our 6:30am class will move to 6:00am.
• Friday, December 14th will be our annual 12 Days of Christmas WOD and Social. WOD starts at 6pm and Social starts right after 7ish.
• Saturday, December 8th we are hosting CJ for another Olympic Lifting Clinic (Snatch / Clean and Jerk). Email me or sign in at the gym (next to whiteboard). CMLofland@gmail.com 
• We will be Closed the Last Week of December for the Christmas Holiday. Check the blog for workout suggestions.

WOD

A. Heavy Single Deadlift

B. EMOM for 10min

3 Deadlift @ 70-75% of HS

Nov 29

For Time:

800m Run

40 Sit Up

40m Broad Jump

600m Run

30 Sit Up

30m Broad Jump

400m Run

20 Sit Up

20m Broad Jump

Nov 28

Strength
7 x 1 Split Jerk

MetCon
3 Rounds of:
21 KB Swing (1.5/1)
12 Toes To Bar
40m Walking Lunge

Nov 27

Strength

5 x 3 Back Squat

MetCon

"Power Elizabeth"

21-15-9

Power Clean (135#/95#)

Ring Dip

Nov 26

Skill Work

Double Under

MetCon
"Hope"

3 Rounds of 1min Stations:
Burpee

Power Snatch (75#/55#)

Box Jump (24"/20")

Thruster (75#/55#)

C2B Pull Up

Rest

Nov 23

Do this today or tomorrow.

12 min AMRAP

6 Push Up

9 Sit Up

12 Air Squat