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)

WARM UP: 2X: 200m run 5 Burpees 5 K2E 5 Hollow rocks 5 WBS 5 Box jumps 5 Clapping push-ups SKILL: Straight into WOD WOD: 12 Days of Christmas (35:00) 1: Cluster (135/95) 2: Burpee over Bar 3: Clapping push-ups 4: Push-press 5: T2B 6: Hollow rocks 7: WBS (20/14) 8: Pull-ups 9: FSQ 10:

WARM UP: Plyos 15 Weighted GM (25/15) 15 Squat :30 Lunge to instep on right :30 Lunge to instep on left :30 Hollow body hold :30 Super man hold SKILL: Superset 3 x 10 Seated Box jumps 3 x 30 Banded pull aparts (rest :90) WOD: 4 Rounds not for time 8 Deadlifts 1 C2C

WARM UP: 300m Row 2X: 10 Lunge to instep 10 Squats 10 Weighted plate GM (25/15) 10 Plate Thursters 10 Hollow Body Rocks 10 Superman lifts SKILL: 8:00 EMOM ODD: 12 Power snatches EVEN: 3-5 Strict weighted pull ups WOD: 500m Row Time Trial (3:00 Cap) (rest 5:00) Right into 3 Rounds: 10 DB Hang

WARM UP: 3x: 1:00 Bike 1 C2C 5 Push ups w/:05 negative 5 Burpees 20 Light KBS SKILL: Bench and Bike (15:00) 4 Rounds: 20/15 Cal Bike 3 Bench Presses (70-75%) WOD: 12 Min AMRAP C2C Run with Slamball (50/30) 21 KBS (24/16kg) 15 Ring Rows 9 Burpees