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

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

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

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

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

***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.

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

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

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