Thursday, December 16

“Life is what happens when you’re busy making other plans.” - An essay by Rob Shaul (Mountain Tactical)

“12 Days of Christmas” WOD - Saturday, 9:30am

Rebuild option available all day.

Strength A:

Record your best Tempo Front Squat 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.

Tempo @ 32X1

Build to today’s 1RM.

Strength B:

Front Squat 1x max rep

Use the heaviest weight you can for the set.

Complete at your 1RM from A1. Perform these without any tempo prescription.

Rebuild Option:

3 rounds for quality of:

10 Dips  @31X1

Rest 1 min

40-50 Russian Twists

Rest 1 min

WOD:

Complete as many rounds as possible in 12 mins of:

20/15 Assault Bike Calories

10 Dips

5 Ground-to-Overheads, 135/95 lbs