Friday 12/28/18

Open 16.4 Complete as many rounds and reps as possible in 13 minutes of: • 55 deadlifts • 55 wall-ball shots • 55-calorie row • 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Accessory Work 10×10 Barbell Weighted…

Thursday 12/27/18

Front Squat 5×4 4 Reps @ RPE 7 (76-81%) 4 Reps @ RPE 8 (79-84%) 3 Sets of 4 Reps @ RPE 9 (82-86%) Front Squat for load: #1: 4 reps #2: 4 reps #3: 4 reps #4: 4 reps #5: 4 reps Open 11.4 Complete as many rounds and reps as possible in 10…