WARM-UP: Outdoor Plyos SKILL: Every 3:00 for 12:00 Sprint 200m WOD: 8 Minutes as far as possible: 3 Clean and jerks (135/95) 3 TTB 6 C&J 6 TTB 9 C&J

2015 MISSION CROSSFIT SAN ANTONIO HOLIDAY PARTY When: Friday, December 11, 2015 Where: StoneWerks Big Rock Grille 999 East Base Road #130, 78209 Time: 7:30   WARM-UP: 400m Run X2

WARM-UP: Light KB warm-up 200m Run 20 Russian swings 200m Run 20 Goblet squats 200m Run 20 Push-ups 200m Run 20 American Swings SKILL:  RELAY! WOD: 2 Rounds for time:

WARM-UP: Plyos 1 set of: 10 Inch worms to a pushup 20 Straight legged sit ups 20 Air squats SKILL: 30 Med-ball cleans for time (20/14) WOD: 30-20-10 Wallballs Power

Women’s Wine and WOD! Tonight, beginning at 7 pm sharp. We have a skill and partner workout ready for you! If you won’t be able to workout, but want to

WARM-UP: 3:00 Jump rope Fence drills 2Xs: 5 Baby squats 10 Gate swings 10 Push-ups SKILL: 15 KB/DB thrusters with a :05 pause at the bottom 10 Single arm OHSQ

WARM-UP: Ladder Drills 200m Run 200m Row Plyos SKILL: Barbell warm up WOD: 12 Minutes to complete: 1200m Run Find 3 rep max touch and go power snatch 8 Minutes

WARM-UP: 3 Rounds of “Cindy” 10 Lunge to instep 10 Good mornings 5 Burpees SKILL: Pistol Practice (10:00) 4 X 6 each leg WOD: AMRAP in 10 minutes: 7 HSPU

WARM-UP: 400m Run 2 Rounds: 3 Inch worms + push-up 10 Wall squat 10 Wide leg reach throughs SKILL: Full grip squat cleans Every 2:00 for 10:00 5 sets of

WARM-UP: 2 Shuttle runs Plyos WOD: 5 Rounds: Curb to curb run 10 Burpee box jumps (30/24) 10 Single arm alternating DB snatch (55/35) 10 TTB (2:00 rest between each