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 AMRAP 20 Russian twist-total (45/25) 7 Box burpee box jumps (24)

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 AMRAP 5 Pull-ups 10 Push-ups 15 Squats

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% of complex WOD: 10:00 AMRAP 20 Sit ups 10 FSQ (135/95) 10 Hang power cleans Rest 3:00 800m Run for time

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 Lunges (45/25) WOD: 15:00 AMRAP 25 KBS (24/16) 50 DUs 10 Burpees to KB G2O  

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, December 27th.

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 bar 3: Clapping push-ups 4: Push press 5: T2B 6: Hollow rocks 7: WBS (20/14) 8: OH Lunges with WB (each leg) 9: FSQ 10:

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 weight ONLY if it looks good. WOD: Modified “Manuel” (30:00) 3 Rounds for reps of: 3 minutes of rope climbs 2 minutes of squats 2

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: “Rowling” Every athlete will have 10 attempts to Row 100Ms. If they score anything +/- 100, the score is how many over or under 100

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 walks each direction WOD: 5 Sets for Time: 5 Rounds of: 1 Shoulder Press 5 FSQ