WARM UP 400m Run Everett Warm Up STRENGTH 1:00 ME Work/:10 Rest of Each of the Following Movements Pullups HSPU KBS (32/24) Ring Dips WOD 20 Chest to Bar Pullups 2x Pole to Pole Walking Lunge w/KB in Right Hand (24/16) 20 KBS 2x Pole to Pole Walking Lunge w/KB in Left Hand (24/16) 20

WARM UP 2 Rounds: 200m Row 20 Jumping Jacks 15 Air Squats 10 Pushups 5 Inch Worms THEN 50 Banded Good Mornings STRENGTH Dynamic Deadlifts 10×2 @ 50% of Your 1 RM + Band WOD 5 Rounds: 5 Power Clean (135/95) 7 Front Squats 9 Burpees

WARM UP Indoor Plyos ENDURANCE 4 Rounds w/Partner: 250m Row 15 WBS WOD 10 Min AMRAP (Ladder) 3, 6, 9, 12… Pullups Air Squats Ground to Overhead (95/65)

WARM UP 1:00 Jumping Jacks 15 Lunges (each leg) :45 Seal Jumps 15 Air Squats :30 Arm Circles 15 Pushups :15 Pogo Jumps 3:00 Jump Rope STRENGTH 10 Rep Max Shoulder to Overhead WOD 20 Thrusters (115/75) 25 Hand Release Pushups 30 Toes 2 Bar 35 OH Plate Lunges (45/25) 80 DU 35 OH Plate

We will have open gym tomorrow (New Years Eve) from 9:00am – 12:00pm. Remember there is NO structured class, but you will have the ability to get a workout in. Thanks!

***REMINDER*** Don’t forget we will have changes in our schedule starting this Sunday because of New Year’s.  The schedule changes are the following: SUNDAY 12/30 – 4 PM CLASS ONLY MONDAY 12/31 – CLOSED TUESDAY 1/1/13 – CLOSED WEDNESDAY 1/2/13 – NORMAL SCHEDULE WARM UP 2x: 300m Row 10 PVC Pass Throughs 10 PVC Good Mornings 10

WARM UP Line Jumps Jumping Jacks Inch Worms Broad Jumps Squats Pushups WOD/ENDURANCE 10:00 to Perform 800m Run or 1000m Row 1 RM Thruster 10:00 to Perform 800m Run or 1000m Row ME Back Squats @ 70% of 1 RM Thruster 10:00 to Perform 800m Run or 1000m Row ME Push Press @ BSQ Weight

WARM UP Indoor Plyos STRENGTH Work Up To Heavy 1 Rep Back Squat Then… Take 75% of that and perform 3×8 WOD 4 RFT 15 T2B 20 WBS (20/14) 30 DU (60 SU)

There will be open gym tomorrow from 10:30 AM to 12:30 PM.  Hope to see you all there!  Have a Merry Christmas everyone!!!

Hope everyone is having a great weekend!  Just a reminder we will have class today (Sunday) at 4 pm. Tomorrow, Monday, Dec. 24,  there will be “Open Gym” from 9 AM – 12 PM.  Coaches will be doing their own training at this time so there won’t be anyone leading a class.  However, there will