SKILL: every :90 for 9:00: 1 behind the neck snatch push press 2 behind the neck snatch push jerk 1 overhead squat WOD: every 5:00 for 4 rounds: 15/10 calories bike 30 sit ups 7 power snatches *rest the remainder of the 5:00

SKILL: handstand practice WOD: “fight gone bad” 3 rounds for max reps of: 1 minute of wall-ball shots 1 minute of sumo deadlift high pulls 1 minute of box jumps 1 minute of push presses 1 minute of rowing for calories rest 1 minute

SKILL: every 2:00 for 12:00: 1 clean pull with a :02 pause at the knee 1 clean pull with no pause 2 power clean with a :02 pause in the catch WOD: 10:00 amrap: 10 hang power cleans 10 lateral burpee over the bar

SKILL: every 3:00 on the minute for 15:00: 4 snatch at 70% WOD:  9:00 amrap: 9 push presses 9 box step overs 9 ring dips

SKILL: 3 rounds, superset: 8/8 weighted front rack step ups :30-:60 chin over bar hold (accumulate) WOD: “helen” 3 rounds for time: 400 meter run 21 kettlebell swings 12 pull ups

WOD: 9:00 emom: 5 air squats 5 pushups 5 hip bridges 3:00 rest 9:00 emom: 3 burpees 5 hollow rocks 5 v-ups

SKILL: 4 rounds not for time: 8 strict weighted pull-ups 10 dumbbell glute bridge floor press WOD: 18:00 emom: odd: 3 power snatch even: 30 seconds of double unders

SKILL: 12:00 to build: 1 rep max split jerk WOD: for time: 10 squat cleans (45%) 8 squat cleans (55%) 6 squat cleans (65%) 4 squat cleans (75%) 2 squat cleans (85%)

afternoon classes only!  first class 12pm. SKILL: every 3:00 for 15:00: 5 box squats @ 70% 12 deadlifts @ 50% WOD: 2:00 to complete: 50′ single dumbbell overhead walking lunge max pull-ups (:30 rest) repeat for 5 rounds

Happy New Year Closed