Programming: The Week Ahead at MCCF 181216

Monday:  

  Weightlifting:  Thrusters with Pull-Ups
   MetCon:  Elizabeth (Power Cleans and Ring Dips
   Post WOD:  Kettlebell Front Rack Hold

Tuesday:
   Weightlifting:  Deadlifts
   MetCon:  Kettlebell Swings, Box Jumps, Kettlebell Lunges
   Post WOD:  GHD Hip Extensions

Wednesday:
   MetCon:  Running, Overhead Squats, Bar Facing Burpees, and Ring Muscle-Ups
   PostWOD:  Crossover Symmetry

Thursday:
   Weightlifting:  Front Squats
   MetCon:  Wallballs and Double Unders

Friday:  
   MetCon:  Alternating Dumbbell Power Snatches and Lateral Hops
   Weightlifting:  Snatches, Snatch Grip Push Presses and Overhead Squats
   MetCon:  Plate Ground to Overhead, Plate Push-Ups, and Plate Carry