WOD 313

"JT"

21-15-9
Hand Stand Push-Ups (2 Ab Mats)
Ring Dips (small black band)
Push-Ups

Time - 11:26 (Not Prescribed)

WOD 312

Scaled "Roy"

3 Rounds:
15 Dead Lifts @ 175 lbs.
20 Box Jumps
25 Pull-Ups

Time - DNF

2 Rounds + 20 Box Jumps.

WOD 311

Push Press:
3 @ 115 lbs.
3 @ 125 lbs.
3 @ 135 lbs.
3 @ 145 lbs.

12 Minute AMRAP
10 Single Arm Snatch @ 25 lbs. (each arm)
10 Burpees

Rounds - 6

WOD 310

3 Rounds:
6 Dead Lifts @ 185 lbs.
20 Box Jumps
12 Muscle Up Progression

Time - 8:51

WOD 309

4 Rounds:
10 Medicine Ball Cleans (18 lbs.)
10 Walking Lunges (each leg)
10 Wall Balls (18 lbs.)

Time - 8:51

WOD 308

30 Clean and Jerks @ 115 lbs.

Time - 4:11

WOD 307

12 Minute AMRAP:
6 Snatch Width Dead Lift @ 85 lbs.
6 Overhead Squats @ 85 bs.
6 Toes to Bar

Rounds - 7

WOD 306

"The 12 Days of Christmas"

Perform the workout as you would sign the song.
Round 1 is 1 Dead Lift; Round 2 is 2 Ball Slams and 1 Dead Lift; Round 3 is 3 Ring Dips, 2 Ball Slams and 1 Dead Lift, etc.

1 Dead Lift (225 lbs.)
2 Ball Slams (20 lbs.)
3 Ring Dips (band-assisted)
4 Pull-Ups
5 Knees to Elbows
6 Box Jumps (24")
7 Clean and Jerks (95 lbs.)
8 Kettle Bells (36 lbs.)
9 Double Unders
10 Burpees
11 Sit-Ups
12 Wall Balls (20 lbs.)

Time - 44:12