Strength
Back Squat – 6×6 (start @ 70% & build to a heavy set of 6)
Conditioning
Make-up/Skill Day!
Assistance
a) DB Shoulder Press (both arms at same time) – 5×12 (heavy)
b) One Arm Farmers Carry (march in place) – 4×25 sec each arm (use 37% of DL)
–Use straps if you have them.
c) L-Sit/tuck (Pegboard) – 10×20 sec (rest 60 sec between)
Saturday Schedule (12 Days of Christmas WOD)
8am: Open Gym
9am & 10am: Class
11-2pm: Open Gym
Sunday Schedule
Open Gym: 11-1pm