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

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

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

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:

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

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

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