Strength
Back Squat – 5×5 @ 82.5% (week 2)
—Go a little heavier than last week
Conditioning
For Time
40 Burpees
15 Power Snatches 155/105#
Row 1600m
15 Power Snatches 155/105#
40 Burpees
WOD Notes: TD = 15-22 minutes. PS weight = 65-70% of 1RM PS. I would recommend doing majority of the reps singles on the snatches, instead of linking them. Remember that the plates touching the ground MUST weigh more than the barbell, so when in doubt use a 15# bar.
12 Days of Christmas Challenge – Day 1
1 Min AMRAP Wall Balls 50/35# slam ball to 10/9ft
—Winner of challenge gets a FitAid
Announcement: Congrats to Dianne, Gwen, & Matt S on their performances during the Pull-up Challenge!
Dianne – Went from 7-12 Strict Pull-ups
Gwen – Went from 0 to 3 Strict Pull-ups
Matt – Went from 11 to 16 Strict Pull-ups