TheBoltBlog

A1 BS 5-5-5-5-5
A2 High box jumps 5×3; r/r 2min
B1. GHD raises 4×10; r/r 30s
B2. KBS 4×15; r/r 30s
B3. Prone Plank 1 min; r/r 30s
C. Heavy TGU 3×3 each arm

Partner Work
EMOTM-16
2 Snatch @ 75-80%
*Alternate minutes w/partner, each completes 8 sets
+
AMRAP-12
10 Burpees
10 Pull Ups
10 Wall Ball
*One person works at a time, P1 completes 10 Burpees, P2 completes 10 Pullups, P1 completes 10 Wall Ball, P2 completes 10 Burpees, etc

A1. Wgt Pull Ups 3-3-3-3-3
A2. Press 1-1-1-1-1
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Tabata Mash Up
Plate to Overhead 45/35
Double Unders
-immediately run 400m
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Schedule for the holiday weeks is here http://blog.get-bolt.com/about/schedule/. You can see the schedule anytime by scrolling over the About tab above and clicking on Schedule. Notice the gym will also be open on the 23rd to make up the Christmas WOD, work on goats or anything else.

5 Sets
1 Power Snatch
2 Snatch Balance
3 OHS
2 Hang Squat Snatch
*Bar doesn’t touch the ground until the complex is complete
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1000m Row
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100 Sit Ups
—————
17min of wisdom, the great John Wooden

6 sets
3 SC
6 STOH
9 Heavy KBS
12 Burpees
r/r-90s
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Couch Stretch