DECEMBER 16

SHOW OF HANDS

Bench Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps

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On the 1:30 x 10 Sets:

5 Strict Pull-ups

15 Dumbbell Goblet Squats (50/35)

Max Hand Release Push-ups

DECEMBER 17

UPBEAT

For Time:

1,000/900 Meter Row

150 Double Unders

2,000/1,800 Meter Row
150 Double Unders

1,000/900 Meter Row

Time Cap: 30 Minutes

DECEMBER 18

DT | BENCHMARK

Strength Complex:

3 Deadlifts + 2 Hang Cleans + 1 Jerk

*Build to today's heavy

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5 Rounds For Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: (155/105)

Time Cap: 18 Minutes

DECEMBER 19

PLINKO

AMRAP 40:
20/15 Calorie Row 
20/15 Calorie Bike 
20 Shuttle Runs 
20 Sit-ups

DECEMBER 20

GET OVER HERE

Front Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps

*Same weight across all sets

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For Time:

45 Burpee Box Jumps (30"/24")

90 Wallballs (20/14)

* Partition However

Time Cap: 18 Minutes

DECEMBER 21

PARTNER COMMUNITY WOD

DECEMBER 22

GOLDMEMBER

On the 2:00 x 5 Rounds:

200 Meter Run

Max Strict Pull-ups

Directly Into...

On the 2:00 x 5 Rounds:

250/225 Meter Row

Max Sit-ups

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SUNDAY RUN DAY

Run 2-3 Miles