Thursday Dec 8th WOD

Strength: Bench Press 4x10 @ 65%

Super set: 3x12 reps

Bicep curls

Tricep Ext

Conditioning: 12min EMOM

Odd Min:

3 HSPU/Kneel And Press

6 Push Ups

9 Air Squats

Even Min:

4 Thrusters (95/65)(75/55)

6 Slam Balls

8 Weighted Sit ups (45/25)

You should have at least 15 seconds rest at the remainder of each min.