WOD

1.Back Squat 3×3 @90% 2. For time 10-1 deads 225/155 1-10 hspu 3. 5 min weighted plank across

“Spicy Tuna” 1. 4 min to complete 21 thrusters @135/95 21 TTB Rest 1 min 3 min to do 20 clean and jerks Rest 1 min 2 min to do 15 snatches Rest 1 min ME 1 min row for meters 2. 6×6 UG C2B rest :45 between sets 3. Tabatta weighted plank

1. Front Squat build to a heavy 3 then hold that 4×3 2. “Cindy is Angry” 10 amrap 5 strict pullups 10 pushups 15 goblet squat 35/26

1.Fitness testing 400m ball run ME pullups ME pushup ME in :60 situps Tabatta air squats Scoring lowest round 2.Emomx15 Min 1: 15 bj step down 24/20 Min 2: 30 du’s Min 3: 10 K2E

1. Snatch 15 min work to heavy 3 2. 3 rft 25 thrusters 95/65 25 Cal row

Reminder GSCF Holiday party tonight! Come celebrate with us. Spouses and friends welcome. Club ManchVegas starting at 6 30pm. Teams of 2 2k row 50 straight leg raises from rack 2k row 50 strict pullups 2k row Switch every 500m, before athlete starts rowing they must complete 5 lateral burpees over the rower

Reminder we only have 9AM and Noon today. A. Dead lifts work up to a 5rm B. Amrapx12 12 deads 115/85 9 push press 115/85 6 box jumps C. 3 sets Max effort v-ups rest 1 min

“12 Days of Christmas” 1. Squat clean 135/95 2. HSPU 3. Thruster 135/95 4. T2B 5. Cleans 135/95 6. Push ups 7. Sit ups 8. OVerhead Squats 135/95 9. Pull ups 10. Calorie row 11. Box jumps 12 oz beer!!! (Burpees if you dont want a beer) Just like the song…. Beer will be provided

1.Emomx10 2 power cleans, start at 60% and add 10 lbs each minute. If a fail, lower by 5lbs and finish the emom 2. amrap 12 10 c2b 15 kbs 53/35 10 goblet squat with kb 3. Weight planks tabata.

1.5 rm front squat w 3 second hold in bottom 2. 2×5 front squay 85% of 1. 3. 3 rft 30 wallballs 20/14 15 STOH 115/85 30 walking lunges with ball held in OH