Every 5 minutes for 5 rounds:
Run 400m
Max unbroken push-ups.
*Push-up are to be continuous movement ie. no extended pauses at the top.

A. Front Squat 5-5-5-5-5

B. Ascend as far as possible in 10 min
10 Front Squat 40/30kg
10 Burpee (over barbell)
10 Front Squat 50/37.50kg
10 Burpee
10 Front Squat 60kg/45kg
10 Burpee
10 Front Squat 70/52.5kg
10 Burpee
10 Front Squat 80/60kg
10 Burpee
Etc.
*Front Squats are cleaned from the ground.

A. Bent Over Row 8-8-8-8

B. Tabata Pull:
*Choose from Ring Rows, Pull-ups, Muscle-ups etc.

*Thanks to everyone who spectated or competed in WODStock over the weekend. We really appreciate your efforts!

For load/time:
10 Strict Press
Run 400m
20 Push Press
Run 400m
30 Push Jerk
Run 400m
20 Push Press
Run 400m
10 Strict Press

7:00am – Surprise!

8:00am – no session today due to WODStock on Sunday.

*Please don’t forget to bring $15 to cover the food being served at the Christmas party.

A. Halting Snatch Deadlift
*Build to a heavy set of 3.

B. Snatch Pull
*Build to a heavy set of 3.

C. Muscle Snatch
*Build to a heavy single.

*Advanced lifters will perform in reverse order (CBA).

A. Back Squat 5-5-5-5-5

B. Ascend as far as possible in 10 minutes:
Wall Ball 5-10-15-20-25 etc. etc.
*sets must be unbroken to count.
*10/6kg
*Compare to last time – here.