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WOD Conditioning: 4 X 4 Min AMR Rest 2 Minutes in between 250 M Row Sprint AMRAP “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats Total: 10 rounds of Cindy

WOD Conditioning: 6 Rounds 100 M Sprint 15 Box Jumps (30”/24”) 15 KB Swings (70/53) 15 T2B Time: 25:56 (24”, 53#, k2e)

WOD Conditioning: For Time: 40-30-20-10 1 Arm DB Snatch (45/25) DB Weighted OH Sit-ups Cal Row Time: 21:07 (50% 40# and 50% 35# snatch, 50% 25 and 50% 15# sit-ups)

WOD 20 min AMRAP 100m run 10 GHD sit-ups 15 push-ups 20 squats 25 double unders Total: 5 rounds

WOD “Deck of Cards” w/ Kat (no Aces) ♦️– push-ups ♠️ – arm rows (per side 30#/25#) ♥️ – air squats ♣️ – obliques “tea pots” (per side 30#/25#) J – 25 sit-ups Q – 12 db push press (30#/20#) K – 10 db step-ups (20#/15#) Time: 23:39

WOD 12 Days of Christmas 1- 100 m run 2- Front Rack Barbell Lunges (per leg) 3- thrusters (75/55) 4- hang power cleans 5- deadlifts 6- over the bar burpees 7- Med ball cleans(20/14) 8- Pull ups (mod to ring rows) 9- box jumps (24/20) 10- Atomic sit ups (25/15) …

WOD “Dice” 25 min AMRAP w/ Kat 1 – box jumps 2 – db snatch ea. arm 3 – kb swings 4 – modified pike push-ups 5 – v-ups 6 – lunges per leg Total: 39, 48 each arm, 27, 39, 49, 53 per leg ( round up to 60 …

WOD Conditioning: For Time 50 Step Ups (20/30) 200m run 50 Wall Balls 200m run 50 1 arm snatches 200m run 50 GHD SitUps 200m run 50 Ring Rows 200m run 50 Burpees 200m run Time: 25:44 (2 rounds 25 reps and 100m run, 20″ step up, 30# db, 25 …