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)

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

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

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

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

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

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:

WARM-UP: PVC BB warm-up SKILL: 5 Minute EMOM 1: ME shoulder press (95/65) 2: Rest 3: ME push press 4: Rest 5: ME push jerk WOD: “Pearl Harbor” Teams of

WARM-UP: 2 Rounds with a light KB: 10 Russian swings 10 American swings 10 Goblet squats 1 Shuttle run WOD: Waterfall style in groups of 4: 4 Rounds 300m Row

WARM-UP: 400m Run Plyos Group stretch SKILL: Karen (10:00) 150 Wallballs (20/14) WOD: 10 Minute AMRAP: 1 Shuttle run 15 Lift hand push-ups 10 Ground to overhead (115/75)