Choose your adventure… Flush: 25min AMRAP 20 Slamball 20 DU 20 Bicycle 20 Jumping Squat 20 Pattycake Push-Up Weightlifting: A) Every 30sec for 10min: 1 Snatch or Clean and Jerk (athlete's choice) B1) 4x3 BTN Press B2) 4x3 Backsquat 80% C1) 4x3-5 Weighted Pull-Up C2) 4x3-5 Weighted Dip Endurance: (500m Row/30sec Rest)x3 Rest 3min (300m Row/30sec

Skill: A1) 3x10 Evil Wheel A2) 3x20m Death March Wod: 5 rounds 100m Tire Drag

Skill: snatch technique A) 5x2 Snatch Balance B) 5x2 Overhead Squat C) 5x2 Snatch Wod: for time DU 50-40-30-20-10 HSPU 15-12-9-6-3

??Don't forget about the CFD Christmas Party and Toy Drive THIS Saturday! Last day to RSVP is Wednesday!!!?? Skill: 5x3 Thruster (heavier than last week) Wod: 14min AMRAP, in partners 7 Front squat 7 Pull-up 7 Burpee 7 Row calorie 7 KBS

Friday Mash-Up 12min AMRAP, 3,6,9,

Choose your adventure… Flush: 25min AMRAP 40 DU 20 Lunge 40 Bicycle 20 Slamball 40 Flutter Kick Weightlifting: A) Clean and Jerk: 60%/3, 65&/3, 70%/3, 75%/3, (80%/3)2 B) Front Squat: (75%/3)8 C) Muscle-Ups Endurance: 9 Rounds 1:40 Row / :20 Rest

Happy birthday, Greg! Skill: Evil Wheel, 7x5 Wod: for time 30 Man-Maker 1k Row 30 Back Squat 800m Run 30 DB Step-Up 2mile Assault Bike

Skill: EMOM(8) 5 TnG Power Snatch 30 DU Wod: 4 rounds for time of 6 HSPU 9 OHS 12 Pull-Ups

Happy birthday to Dane and Jamie! Skill: Thruster, 5x3 Wod: 25-20-15-10 of Burpee KBS Box Jump *5 Squat Clean every 3min

Friday Mash-Up, in partners 12min AMRAP P1: 200m Sled P2: AMRAP of 4 Burpees 5 SDHP 6 Lunge Rest 3min 12min AMRAP P1: 300/250m Row P2: AMRAP of 7 Dips 8 DB Snatch 9 T2B Rest 3min 12min AMRAP P1: 400m Run P2: AMRAP of 10 Pistol 11 Power Clean 12 Weighted Sit-Up