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Wednesday 12.6.17   Strength Back Squat 5 x 1 @ 93% w/ 4 Box Jumps @ 90%   “Buffalo Chicken Dip” 150 Walking Lunges w/ Wall Ball (20/14) anywhere over chest   Comeptitors 2017 CF Liftoff WOD #3

Tuesday 12.5.17   Strength 1 RM Jerk   “Showlderz” 6 Rds. (add 3 reps each round 3-6-9-12-15-18) Push Press (115/85) Pull-Ups Clapping Push-Ups   Competitors Triple TBT on Bike Score is Cals

Monday 12.4.17   Strength Back Squat 3 x 2 @ 83% with 3 sec Eccentric and 6 Max Height Jump Squats   “Flame Retardant” 6-5-4-3-2-1 Deadlift (405/275) Strict Ring Muscle-Up Burpee Box Jump (30/24)   Competitors 21-15-9 Strict C2B Deficit HSPU (6″/4″)

Friday 12.1.17   Strength Back Squat 5 x 4 @ 65% w/ 6 Sec Ecc   “Iditarod” 3 attempts at fastest cart walk around outermost pillars in gym   Competitors Squat Snatch w/ 3 sec lift-off EMOM (10) – 1 @ 75%   Clean w/ 3 sec lift-off & Jerk w/ pause in dip and

Thursday 11.30.17   Strength DB Bench Press 3 x 20 @ RPE 65   WOD EMOM (21) 15-25 DU 5-10 Strict Pull-up 10-12 Overhead Reverse Lunge (RPE 65)   Competitors EMOM (14) 25′ HS Walk 10 TTB

Wednesday 11.29.17   Strength Back Squat 5 x 1 @ 90% w/ 4 box jumps after @ 90%   “Bruh” 5 Rds. NOT FOR TIME 16 Barbell Bicep Curl(75/55) 12 GHDSU 8 Ring Dip   Competitors AMRAP(15) 20 Cal Row 20 Wall Ball (20/14)

Tuesday 11.28.17   Strength Push Press 3 x 3 @ 75% w/ 3 sec ecc and 3 sec pause at eye level on descent   “FORE” 4 Rds. (Add 4 reps each round) 4 Box Jump (30/24) 4 Kb Swing (53/35) 4 C2B   Competitors Ski Intervals 4 x 1000m ski with 1:1 rest ratio

Monday 11.27.17   Strength Back Squat 3 x 2 @ 80% w/ 3 sec eccentric and 4 Max Height Jump Squats after   WOD EMOM (16) 6 RDL (60% of 1 RM Deadlift) + 2 Bar Facing Burpees 6 HSPU + 2 Clapping Push-Up   Competitors MAX OUT OLY LIFTS

Friday 11.24.17   “Regret” 1621 reps to be completed in teams of 2 List of movements at gym   Competitors Push Press 70% x 5 75% x 3 80% x 2 85% x 1 85% x 1 Snatch with 3 sec lift-off 10 x 1 @ 60-65% Clean with 3 sec lift-off and jerk w/

  Strength Snatch Complex 1 Snatch Balance + 2 OHS 4 Rds. to build to heavy   WOD “Prepare for Stuffing” AMRAP(23) 23 Cal Row 23 Wall Balls (20/14) 23 Pull-Ups   Competitors Snatch Complex 2 1 Hip Power Snatch + 1 OHS 40% x 3 45% x 3 50% x 3 55% x 3