WOD 12/23

Performance
A. Front Squat
x5x3 @ 60% rest :30 (:03 pause in bottom position)
x3x3 @ 70-80% Rest :60
x1-2×6 @ 85%+ Rest 2:00
*Try to set a new PR, Best weight recorded

B. Tabatas (8 rounds :20 on / :10 off)
Thrusters @ 45 lb, 35 lb

rest 1:00

Russian Swings @ 24K, 16K

rest 1:00

Row for Cals
*Total reps and cals recorded

C. 3 Rounds
:60 Front Plank
10 Scap Pull-up

Foundations
Skill
Snatch

A. Snatch 5×3
3 Rounds (w/ Barbel, UB Weight)
5 Front Squats
5 Push Press
5 Back Squats
400m Run

“Patience, persistence and perspiration make an unbeatable combination for success.” – Napoleon Hill

Thanks to all that donated to the Brittany Tuck Memorial scholarship Fund we raised just over $800!