Tuesday Dec 23 10 rounds 15/12 cal bike 15  ab mat sit-ups (Rx+:ghd) 15 burpee over bar 15/12 cal bike -rest 1:1-

Monday Dec 22 4 rounds: 20 pushups 12 devils press 35/20 100 FT sled pull (4/3 45's) 200 M farmer carry 53/35 30 air squats

5 rounds 20/15 cal bike or row 20 alternating DB snatch 50/35 10 burpee over DB

Run

Zeus

Tuesday Dec 16 3 rounds: 20 KB swing 53/35 30 toe to bar 30/24 cal bike

Push press

Friday Dec 12 1000m run 50 wallball 800m row 250ft lunge 800 m run 200 ft sled push 4/3 45's 400m row 40 pushup 200 m run 20 KB deadlift 53/35

AMRAP

Back squats

Hamilton

3 rounds

Friday Dec 5 500m row 30 bench press 115/75 1000m row 20  bench press 115/75 2000m row 10 bench press 115/75 -Rx+: body weight bench press each time

Thursday Dec 4 5 rounds 400m run 21 deadlift 185/135

Wednesday Dec 3 AMRAP 20: 10 KB 53/35 10 box jumps 24/20 10 dips (ring, box, etc your choice)

Power cleans

Hortman

Thanksgiving With The "Girls": Nancy’s House: 400m Run 15 OHS 75/45 (Rx+: 95/65) Cindy’s House: 4 Rounds: 5 Pullups 10 Push-ups 15 Air Squats Grace’s House: 30 Clean & Jerks 75/45 (Rx+: 95/65) Karen’s House: 50 Wallballs 20/14 Annie’s House: 50 Sit-ups 50 Double Unders Fran’s House: 15 Thrusters 75/45 (Rx+: 95/65) 15 Pullups Eva’s House: 800m Run 30 KBS 53/35

Tuesday Nov 25 Cash in: 1200m run -then- 2 rounds: 21 box jump overs (30/25) 30 overhead lunges 115/75 (Rx+:135/95) 9 chest to bars -then- 1000m row 30 snatches 115/75 (Rx+: 135/95) 25 min time cap

Shoulder press