Warm-Up
Coach’s choice

WOD prep
12 minutes to build to a heavy 3 rep hang power clean.

WOD
Sugar Plum
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch (115,80)
Burpees over barbell
After Each Round:
15 AbMat Sit-Ups

Option 2:
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch (95,65)
Burpees over barbell
After Each Round:
10 AbMat Sit-Ups

Option 3:
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch (75,50)
Burpees over barbell
After Each Round:
5 AbMat Sit-Ups
*Scale loads as needed.

Endurance: & Stamina:
Interval row Pyramid starting at 250 meters
Set your monitor for a variable interval workout as follows, with no rest between intervals: 250m, 250m, 200m, 200m, 150m, 150m, 100m, 100m, 150m, 150m, 200m, 200m, 250m, 250m. Row the first 250m at a moderate pace, then 250m at an intense pace, then 200m moderate, then 200m intense, and so on down to 100 meters, then work your way back up to 250 meters in the same manner.

CFS Brief:
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.