JR Shortall 12/19/24 JR Shortall 12/19/24

12.20.24

Skill Development
7 min EMOM
30 Crossovers

Metcon
100 Double unders
50 Alternating DB Snatches @ 50/35
100 Double unders
CAP programming from 5/26/2024.

Accessory
10 min EMOM
O: :30 Rig Hang
E: 5 DBall Cleans @ 100/60

JR Shortall 12/18/24 JR Shortall 12/18/24

12.19.24

Metcon
3 RFT
25/20 Calorie Bike
25 Deadlifts @ 95/65 (RX+ 135/95)
Rest 2 minutes between rounds.

Skill Development
5 Rounds E2M
8 Back Extensions

Accessory
For Time
50 Tire Flips
EMOM perform 5 burpees. Start with burpees.

JR Shortall 12/17/24 JR Shortall 12/17/24

Metcon
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
Last tested on 6/20/2022.

Accessory
10 min EMOM
O: 30 Crossovers
E: 2 Rope Climbs

JR Shortall 12/16/24 JR Shortall 12/16/24

Metcon
Partner WOD
20 min AMRAP
Partner 1 perform 250m Row
Partner 2 perform plank hold
Switch movements after row completed.

Accessory
For Time
50-40-30-20-10
Sit-ups
Between each round, perform 15/12 Calorie SkiErg

JR Shortall 12/15/24 JR Shortall 12/15/24

Strength
6 Rounds E4M
3 Squat Cleans +
1 Split Jerk

Accessory
Conditioning
10k Bike