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December 14th WOD

Competitors:

C:A: Back Squat (4x8)
@20X1; build to a tough set; rest 3 min between
C:B: Metcon (AMRAP - Rounds and Reps)
11 min amrap
8 cal Assault Bike
10 PC 155/105
15 hspu
20 t2b
C:C: CS - Recovery (No Measure)
Crossover Symmetry - Recovery


Level 1:

L1:A: Metcon (Weight)
15 min emom

Min 1- 5-8 Back Squats@20X1; build each set
Min 2- 6-12 Pull ups (you may kip only if you can do 3 strict pull ups)
Scale banded pull ups
Min 3- 8-15 t2b
***choose a number that allows you to complete the emom. This shouldn't become an amrap
L1:B: Metcon (Time)
For Time
Buy in
30 Cal assault bike
Then

4 rounds
9 PC 135/95
12 bar over burpees
15 wall balls 20/14

Rx+
See below
L1:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

5 PC 185/135
10 cal assault bike
L2:A: Metcon (No Measure)
33 min emom

Min 1- 5-15 cals assault bike
Min 2- 5-15 sit ups
Min 3- 5-8 air squats@3301; advanced gb squats (coach determines weight) @32X1
L2:B: Metcon (Time)
For time
Ski 600m
30 cal assault bike

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM