WOD 12/3

Performance – Fine Tune Phase Week 1 of 3
A.
20:00 Alt. EMOM
Even: Dips 4
Odd: Pull-ups 4
*add weight to either exercise as needed, goal is unbroken for all sets

B.
4 Rounds
:30 Max Burpee Box Jump @ 20”, 16”
Rest 2:30
:30 Max Row for Cals
Rest 2:30
*Total Cals, and BBJ recorded

Foundations
Skill
Push Press

A. Push Press x3x5
B. Chin over Bar or Strict Pull ups x30sec/3-5×4

then…
5 min AMRAP
8 Wall Ball
8 Ring Rows

Rest 5 mins

5 min AMRAP
200m Run
8 Burpees

“The principle is competing against yourself. It’s about self-improvement, about being better than you were the day before.”– Steve Young

Mer Classics

Foundations – AM
Eric 5
Nicole 5 4
Vince 6 4
Performance – AM cals jumps
Ken 44 26
Matt 37 34
Gage 55 39
Adrian 31 26
Melanie 30 28
Janice 31 28
Vy 32 32
Lee 51 28
Janet 51 25
Humberto 42 40
John 43 29
Ivan 47 27
Sissy 24 27
Red 33 16
Healy 30 26
Cynthia 34 21
Dayna 37 39
Lane 43 40
Jillian 41 26
Tommy 62 31
Robert 52 42
Ed 47 27
Jose 44 22
Tow Matt 56 30
Schittone 50 34
Meridith 45 31
Corn Dog 33 19
Ray 53 37
Michele 31 23
Billy 44 26
Ladies Class
Josie 20 26
Mer 24 36
Sydney 25 22
Foundations – Noon
Malia 6
Courtney 6+8
Mary 6+8
Dustin 5+4
RC 7
Performance – PM
Austin 38 29
Gabe 46 31
Gil 54 40
Taylor 52 39
Pam 33 22
ABC 31 47
Emmy 28 29
Sean 30 51
Eric 54 40
Brian 47 39
Amy 35 29
Phil 55 57
Morgan 23 31
Paige 33 71
Velvet 31 32
Austen 33 66
Missy 28 28
KJ 31 34
Cassie 23 33
Paul 20 59
Rahul 30 35