WARM-UP: 1 Shuttle run 10 Dynamic good mornings 10 Jumping squats 3 Wall walks SKILL: Every :90 for 15:00 5 DL at 275/175 or 65% of your 1RM WOD: 8:00

WARM-UP: 8 Reach throughs 8 Donkey kicks :30 Hollow body hold :30 Superman hold :30 HS hold SKILL: 3-4 Sets :30 L/tuck holds 10 Shoot throughs WOD: “Cindy” 20 Minute

WARM-UP: Plyos 10 Wall squats 10 Sit ups 10 Burpees SKILL: 10:00 to build to a Push Press + Push Jerk Complex Then 4:00 to complete 3 sets at 80%

WARM-UP: 3 Laps 1 set of fence drills 10 GMs 10 Walking lunge to instep 10 Light KBS :60 couch stretch on each leg SKILL: 2 X 200m OH walking

We are closed today for the Christmas Holiday, and will re-open tomorrow morning, December 26th for our 8 and 9 am classes only. Regularly scheduled classes will resume on Tuesday,

WARM-UP: Plyos SKILL: Teams of 2: 100 DUs Each 15 Synchronized burpees 100 DUs Each 15 Synchronized air squats 100 DUs Synchronized KBSDHP (32/24) WOD: Row Intervals 3 X 500m

WARM-UP: 2Xs: 200m Run 5 Burpees 5 K2E 5 Hollow rocks 5 WBS 5 Box Jumps 5 Clapping push-ups WOD: 12 Days of Christmas 1: Cluster (135/95) 2: Burpee over

WARM-UP: Plyos 2 rounds of Cindy :30 Bar hang PVC pass thru PVC fig 8 Drill jerk balances SKILL: 5 X 5 Jerk Balances (Click link to learn more!) Building in

WARM-UP: 200m Run :60 Couch Stretch per leg :60 Pigeon stretch per leg 10 Inch worm 200m Run SKILL: Pistol Work: 3 sets of 20 Pistols (10 each leg) WOD:

WARM-UP: 20 Jumping jacks 20 Squats 20 Seal Jumps 20 Pelvic Raises 20 SLSU 5 Inch worm + 3 pu SKILL: Banded Shoulder Stretching Banded Hip Stretching 2X20 Monster band