WARM UP: 5 Miles SKILL: Into WOD WOD: AMRAP (10:00) 1,2,3,4,5… KBS (24/32) WBS (14/20) T2B 3:00 REST AMRAP (10:00) 1,2,3,4,5… KB Goblet Sqt. (24/32) PUSH-UP STRAIGHT LEG SIT-UP

WARM UP: 200 M run 10 L2I 10 Baby Squats 10 Inchworm + Push Up SKILL: Handstand Skill Day 3 Sets Options: 1. 50ft handstand walk 2. 50ft handstand walk w/partner 3. 30 shoulder taps (against wall) 4. :45 handstand hold WOD: 20 Min EMOM: Odd minutes: 4 Burpees over bar (lateral) + 4 Hang

WARM UP: 10 Pass thru 5 Fig 8 per side 20 lunges 5 Drop lunge each side 15 Air squats SKILL: Every 2:00 for 12:00 2 split jerks w/ :03 pause in dip and :03 pause in split landing position. WOD: 5 RFT: 200 M run 10 Pull Ups 5 Split Jerks  

WARM UP: 200 M run 2x’s: Monster walks: 20 L, R, Forward, Backward 10 Slow, controlled banded squats 20 Banded pull aparts 5 Push ups w/:03 negative 1:00 Lunge to Instep each side 1:00 Piriformis Stretch each side SKILL: Every 2:00 for 10:00 5 FSQ from the ground of 1RM FSQ RD1: 55% RD2: 60%

Enjoy another day with your families. We will be back on track with our normal classes Thursday.  

We would like to wish everyone a Merry Christmas! From: Mission Coaching Staff  

WARM UP: 2 Rounds 2:00 continuous jump rope 15 Air squat 10 KB snatch R SKILL: Set up for WOD WOD: For Time 800m Run 200 Double unders 50 WBS (20/14) 40 DB Snatch 30 DB Front Rack Lunge 20 Chest-to-Bar 10 Burpee to 12” Target

Come find out what the WOD is in person!!  

WARM UP: 200m Run 3 Rounds: 3 Wall walks + 10 shoulder taps 10 Box step ups 10 Knee above hip swings 9 rounds (4:30): Tabata Burpees over partners SKILL: Into WOD WOD: Teams of 3 For time: 90 T2B 120 Single arm DB STO 90 Single arm DB box step overs 120 Single arm

WARM UP: 200m run 10 Burpees 10 Hollow rocks 10 Scapular retractions 10 Knees above hips 10 reach throughs 10 Air Squats 10 KBS 10 Gob Squats 10 Box jumps BBWU: SKILL: Set up for WOD WOD: 12 Days of Christmas 1: Squat Clean 2: Burpee over Bar 3: Power Cleans 4: Push-Jerks 5: FSQ