WARM UP 2 Rounds: 15 Jumping Jacks 10 Lunges 10 Ring Rows 5 Inch Worms 250m Row STRENGTH Bulgarian Split Squats 3×8 Each Leg w/KB’s WOD 12 Min Ladder: 10

WARM UP 400m Run Inddor plyos MOBILITY Banded Shoulder Banded Wrist *palm on floor w/ band pulling back Banded “Pilates” *band on rack, foot in band pointed away from rack.

WARM UP 2 Rounds of :30 drills run in place lunges arm circles forwards arm circles backwards bar hang push-ups squats 1:00 stretch WOD Mini “Hansen” 3 rounds for time
:

WARM UP 400m Run Plyos 2 Rounds: 5 Inch Worms + 2 Push-up 15 Ring Rows STRENGTH Bench Press 4×5 AHAP WOD For time:
 45 Pull-Ups
 45 Thrusters (95/65 lbs)

Reminder, we will only be holding classes at 6AM, 8AM and 9AM today! We wish everyone a fun and safe New Year’s Eve and we certainly look forward to another

We have decided to add a few classes the morning of New Year’s Eve to even out classes and allow those who are working to attend a class that morning.

We have decided to add a few classes the morning of New Year’s Eve to even out classes and allow those who are working to attend a class that morning.

Today, Monday and Tuesday we will be running a normal, full schedule. The rest of the week is as follows: Wednesday, December 31st 2014 9:00am Class ONLY Thursday, January 1st,

WARM UP 3x 200m run/row 20 walking lunges 30s lunge-instep hold (each side) 30s couch stretch (each side) 5 strict pull ups STRENGTH 5 rep tempo front squats 2second hold

9 AM CLASS ONLY TODAY!!! We hope everyone had a wonderful Christmas! We will run a normal schedule tomorrow morning! WARM UP 3x 200m run 5 inch-push up 10 straight