WARM UP: 400m run 30 Jumping Jacks 30 Seal Jumps :30 Squat hold 10 Wall squats 10 Jump Squats 10 Wallballs :20 bar hang 15 Knee above hips 5 Burpees SKILL: Get ready for WOD and set up WOD: In teams of 3 “2017” 150 KTE 150 KBS(24/16) 150 Push-ups 150 WBS (20/15) 300 Double

WARM UP: 10 Cals bike 10 Reach throughs 30 Banded good mornings BBWU 15 Good mornings 15 RDL SKILL: 12 min to build to 5RM Deadlift WOD 1 ME Cals bike Rest 5 mins Then straight into 4 rounds :45 ME cals bike (:15 rest/transition) Rest 3 mins

WARM UP: 200 Run 200 Row 20 Monster walks each direction 2x’s: 15 Banded Squats (no bands second rd) 10 Push Ups 10 SLSU :30 HS hold SKILL: 5 Rounds: 5 HSPU 10 BSQ (55% or 205/135) (rest 2:00) WOD: For Time: (15 min cut) 400 M Row/Run (3:00 cut) 30 Thrusters (65/45) 30 Sit

WARM UP: 200 m run Grab PVC 2x’s: 10 Pass thru 10 Ring rows 10 Knees above Hips 5  In worm to PU 3 Burpees SKILL: Pull-up Complex (10:00) Pick one of the two and complete 3 sets: A. 4-5-6 of Strict Pull-up + CTB + Pull-up B. 4-5-6 of Chest to Bar + Pull-up

Hope everyone has a great Christmas! Enjoy one of day of relaxing. We will be open again Wednesday for normal class schedule.

Christmas Eve!! Who will be out today doing last minute Christmas shopping?  

WARM UP: Plyos SKILL: Into WOD WOD: 25:00 AMRAP 40/30 Calories on Rower 30 Air Squats 15 Burpees Over Box (24/20”) 10 Slam Ball to Shoulder (70/50)