WOD

TBT the original GSCF. 1200 sf. Oh how far we have come!   Skill/weaknesses day OTMx20 Even min weakness 1 Odd min weakness 2 2. Or WOD make up Select from a day this week you missed

3 RFT 30 cal row 20 ttb 30 wall balls 20/14  

1.8 minutes to establish 3 rep max hang clean 2.AMRAPx8 5 thrusters 95/65 10 burpees over bar

5 RFT 5 deadlifts 315/225 15 hspu

teams of 3: 100 cal row 100 box jump overs 24/20″ 100 thrusters 95/65 100 ttb 100 thrusters 95/65 100 box jumps overs 24/20″ 100 cal row

5 RFT 7 sq cleans 155/105 14 kb 53/35

  Skill/weakness day Or WOD make up day   1. Otmx20 Even min weakness 1 Odd min weakness 2 Or 2. Make up a WOD from the we you missed  

A. 15-20-25 pull-up shoulder to over head 135/95 (floor) front squat 135/95 (floor) B. deadlift build to heavy 5 + 2×5 @90%

AMRAP 6 3 hspu strict (if can mantain) 6 cal bike 9 hang power clean 95/63 rest 3 min AMRAP 6 30′ HS walk or (3 wall walks) 200m row 10 suit case step ups alt leg 53/35s rest 3 min AMRAP 6 3 power clean 155/105 6 push-ups 9 air squats

  A. Partner wod Nightmare after christmas event #4 for time 600m row 50 box overs 24/20 40 kb swings 53/35 30 t2b 70 wallball shots 20/14 30 t2b 40 kb swings 50 bj overs 24/20 600m row