Week of Dec 11 - Dec 17

This week you'll see some prep sessions for the hero workout "Chad" (1000 step ups with a 45/35lb pack), which we will do on boxing day in honor of anyone struggling with mental health or those who have lost a loved one to suicide. Watch this video to understand the story behind this workout and read The Story of Dave Castro’s Viral Hero WOD to Honor His Friend

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Workouts for the Week

Monday Dec 11

🎂🎈🎉🥳 Happy Birthday today to Megan Marsh!!

5 min AMRAP

• 5 Deadlift (315/205)

• 7 Toes to Bar

• 9 Burpees over bar

2:30 min Rest

5 min AMRAP

• 5 Deadlift (275/185)

• 7 Toes to Bar

• 9 Burpees over bar

2:30 min Rest

5 min AMRAP

• 5 Deadlift (225/155)

• 7 Toes to Bar

• 9 Burpees over bar

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Cashout 10 min step ups, with weight vest or ruck if you have it

Tuesday Dec 12

OT90 x 15

1-5: 1 Overhead Squat

6-10: 2 Front Squat

11-15: 3 Back Squat

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Row/Bike/Ski

30-60-90-60-30sec

rest 30 secs between sets

Compare to May 16/23

Wednesday Dec 13

🎂🎈🎉🥳 Happy Birthday today to Maegan Kit!!

21-15-9

• HSPU

• Double Unders x 3

rest 2 mins

21-15-9

• Ring Dips

• Double Unders x 3

rest 2 mins

21-15-9

• Push up

• Double Unders x 3

Cashout/cooldown:

OTM x 5

10 Sec L-Sit Holds

or 10 Seated Leg lifts over DB

Nov. 24/22

Thursday Dec 14

20 min AMRAP

10 Pull ups

20 Air Squat

10 Ring Row

20 Lunge

1 Clean & Jerk

Compare to March 4/23

Friday Dec 15

🎂🎈🎉🥳 Happy Birthday today to Sherralee Hanson!

OTM x 24

1) Row Cal

2) Sand Bag Over shoulder

3) Ski Cal

4) Wall Walk

5) Bike Cal

6) Bar or Ring Hang

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Cashout 10 min step ups

with vest/ruck

Saturday Dec 16

OT90 x 7: Snatch Pull + Hang Snatch + Snatch

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3 rounds

20 DB Snatch

20 DB Overhead Lunge

3 rounds

20 DB Clean & Jerk

20 DB Step up

Sunday Dec 17

With a partner or in a group of 3

50-40-30-20-10

Front Squat (155/105)

HSPU or Push ups

CTB pull ups

compare to Dec 17/22, May 14/22