10
Dec
Monday, December 11, 2023
| Weekly Overview | Events/Classes | |
| Monday | Front Squat | |
| Tuesday | Clean | |
| Wednesday | “Cindy” Benchmark WOD | Core Flex Cancelled |
| Thursday | Snatch | |
| Friday | Lunge, Hip Thrust, Sandbag | |
| Saturday | “8 Nights of Hanukkah” Holiday WOD | |
| Sunday | Pulling Supersets, Conditioning Intervals |
Strength
Every 3:00, 4 Sets
Front Squat
1) 10 @60-65%
2-3) 8 @65-70%
4) 6 @70-75%
Conditioning
EMOM 12
1) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
2) 8 50′ Shuttle Runs (FX: 6) (RX+: 9)
3) AMRAP Burpee Box Jump Overs (24/20)
4) Rest