WARM-UP: 9:00 EMOM M1: 15 Cal Row M2: 15 Russian KBS (24/16) M3: 15 Thrusters with empty barbell SKILL: 2 X 20: Banded Monster walks – Forwards – Backwards – Left – Right 2X 10 Squats with bands just below knees WOD: 20 STO (155/015) 50 Ab mat sit-ups 30 Burpees over the bar 50

Grab your team of 3 women, and register for A League Of Their Own 3 at noon. http://aleagueoftheirownchallenge.com WARM-UP: Curb to curb run 1:00 Jump rope Curb to curb run 12 to 1 Single leg jump rope Curb to curb run 50 DU (15 Attemps) Curb to curb run 20 Walking lunges Curb to curb

ATTENTION LADIES!!!!! A League Of Their Own 3 registration opens tomorrow, 12/16/15 at 12:00 p.m. http://aleagueoftheirownchallenge.com   WARM-UP: 400m Run Line Drills 1 Set of fence drills 6 to 1 Squats push-ups SKILL: Bar muscle up practice OR Ring drip progressions WOD: 5 Min AMRAP 200m Run 5 Bar muscle ups (2:00) 5 Min AMRAP

WARM-UP: Plyos Shuttle run 20 BSQ with barbell 20 GM with barbell SKILL: 8:00 EMOM 3 DL @ 70% of 1 rep 6 Box jump overs WOD: 4 Rounds (10:00) 5 DL @ 80% of above 30 Walking lunges with slam ball

WARM-UP: 400m Run 3 Rounds of Cindy SKILL: Team relay 250M Row Bear crawl Buurpee broad jumps WOD: 5 Rounds (20:00) 20 Step ups 20 KBS (24/16) 10 Russian Sit ups (12/8)

WARM-UP: 200m Run Plyos WOD: With a partner 4:00 AMRAP Squat cleans (135/95) Rest 2:00 3:00 AMRAP Burpee over partner Rest 2:00 15:00 AMRAP P1: 200m Run P2: AMRAP 8 Hang power cleans (115/75) 10 LHPU 12 Sit ups

Come celebrate the year of hard work, friendship, and the holiday spirit with us! Tonight, Stoneworks, 7:30pm. 999 E Basse Rd #130, San Antonio, TX 78209 WARM-UP: 200M Run Fence drills 30 Banded GM 15 Gate swings 10 Inchworms + a pushup SKILL: Deficit romanian DL and shoulder press 3 Sets of each (rotating): 10

WARM-UP: 2x’s” 10 Cal row 10 Russian KBS 10 Step ups 10 Knees above hips on bar 10 Squats 10 Ring rows WOD: “Power grip” (16:00) 60 Calorie row 50 Russian KBS (32/20) 40 Box jump over 30 TTB 20 WBS (20/14) 10 C2B OR C2Rings

WARM-UP: 300m Row Plyos SKILL: 1 Mile Partner Slamball Run *Alternate 200m runs WOD: 4 Rounds (18:00) 400m Run/500m Row 10 Burpees 15 Wallballs (20/14) 20 Hollow rocks *Each athlete should complete two runs and two rows  

WARM-UP: 200m Run :30 Drills X 2 Seal jumps Arm circles Lunges Bar hang Air squats Push-ups Straight leg sit-ups SKILL: 3 ME sets Handstand push-ups WOD: 4 Minute AMRAP: 10 TTB 12 Front rack lunges (115/75) Rest 1 minute 4 Minute AMRAP: 10 V-ups 12 STO Rest 1 minute 4 Minute AMRAP: 6 Thrusters