WARM UP 400m Run Plyos SKILL Turkish Get-Ups WOD 200m Run Then… 10-9-8-7-6-5-4-3-2-1 KBS (32/24) Pull-ups OH KB Lunge Then… 200m Run

WARM UP 400M Run/Row 3x: 20 Air Squats 10 Tuck Jumps 5 Strict/Jumping Pullups STRENGTH Snatch Pull Progression Work WOD 12 Min AMRAP: 200m Run/Row 3 Shoulder to Overhead (155/105)

WARM UP 400m Run Plyos (Indoor) Burgener Warm Up STRENGTH Work up to Max in the Following Complex: Hip Snatch + Hang Snatch + Power Snatch WOD “Isabel” 30 Snatches

Quick reminder that tonight we will be having our Christmas party at Stonewerks at Lincoln Heights starting at 7:30PM. Again, we are asking that only adults attend this get-together. (Sorry

Ladies!  Find a ‘bestie’ and be sure to register today starting at noon for our first large scale competition.  Click HERE to see more information and register!   WARM UP

WARM UP :30 Drills Jumping Jacks Seal Jumps Pushups Straight  Legged Situps Stretch SKILL Double Unders!!! 0r ME DU WOD 6 Min AMRAP 5 Pullup-T2B 30 DU – 1 Min

***REMINDER – Our Christmas party is this Thursday at 7:30-11 PM at Stonewerks in Lincoln Heights.  We are asking that only adults attend this get-together.  Apologies ahead of time to

  Best of luck to Coach Drew today as he is competing in a national level weightlifting meet in Dallas, the American Open.  Drew will be competing against the best

WARM UP Ladders MOBILITY Hip Mobility Front Rack Mobility Calf Mobility (Partner) WOD 20 Min AMRAP: 400m Run 10 Thrusters (115/75) 30 Double Unders (90 Singles)

Do you have a playlist you think would be perfect for the gym?  Tired of the same old music played during class?  We realize everyone has different music tastes and