Every 3 Minutes Complete 3 Deficit Deadlifts for 5 Sets
Then…..
Black/Blue/Grey WOD
Every Minute On the Minute Challenge for 20 Minutes:
Odd – 20/16 Calorie Row
Even – 15 Burpees
*If you cannot keep up with the EMOM, then just stay on it as long as you can and then complete it as an AMRAP
*If you completed the EMOM last time we did it, then after 10 minutes start to add 1 rep to each movement every minute until failure
December “Cool” Board
***Make some goals for yourself for December
– Ashley – 110# Squat Snatch
– Justin P. – 185# Squat Snatch
– Josh D. – 175# Back Squat
– Jim – 145# Squat Clean Thruster
– Bri – 100# Squat Clean Thruster
– Bud – 205# Squat Clean Thruster
– Vi – 1st Rope Climb!
– Allyson – Pegboard Climb to the top!
– Josh D. – 145# Thruster
– Brant – Pegboard Climb to the top!
– Aaron – Pegboard Climb to the top!
– Ashley – 120# Thruster
– Nick G. – 135# Snatch
– Riley H. – 90# Snatch
– Erik – 195# Hang power Clean
– Ean – 145# Thruster
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