We would like to wish everyone a Merry Christmas! From: Mission Coaching Staff  

WARM UP: 2 Rounds 2:00 continuous jump rope 15 Air squat 10 KB snatch R SKILL: Set up for WOD WOD: For Time 800m Run 200 Double unders 50 WBS (20/14) 40 DB Snatch 30 DB Front Rack Lunge 20 Chest-to-Bar 10 Burpee to 12” Target

Come find out what the WOD is in person!!  

WARM UP: 200m Run 3 Rounds: 3 Wall walks + 10 shoulder taps 10 Box step ups 10 Knee above hip swings 9 rounds (4:30): Tabata Burpees over partners SKILL: Into WOD WOD: Teams of 3 For time: 90 T2B 120 Single arm DB STO 90 Single arm DB box step overs 120 Single arm

WARM UP: 200m run 10 Burpees 10 Hollow rocks 10 Scapular retractions 10 Knees above hips 10 reach throughs 10 Air Squats 10 KBS 10 Gob Squats 10 Box jumps BBWU: SKILL: Set up for WOD WOD: 12 Days of Christmas 1: Squat Clean 2: Burpee over Bar 3: Power Cleans 4: Push-Jerks 5: FSQ

WARM UP: Plyos SKILL: 3 Rounds through: 10 Single leg KB DL with back foot support (per leg) CTC run WOD: 4 Rounds 30 Russian KBS (32/24kg) 800m Run

WARM UP: 2 Rounds: Line Drills 10 Reach throughs 10 PCV pass through 10 Baby squats :20 bar hang 10 Jumping bar muscle ups SKILL: Every 2:00 for 12:00 Snatch complex @ 55-60% 2 Hang Snatch Pulls (Straight arms) + 2 Power snatches with a :02 landing + 1 Snatch balance WOD: 10–8–6–4–2- for time

WARM UP: 1:00 Bike 200m Run :60 Banded hamstring stretch R :60 Banded hamstring stretch L :60 OH plate hold :20 Bar hang :20 partner stretch on bar 12 Scapular retractions 10 Plate Strict Presses 20 Banded GM SKILL: Pause Push Presses 3 X 8 @ 50-55% WOD: 21-15-9 Pull ups Deadlifts

WARM UP: 10:00 AMRAP 1:00 Row 10 Lunge to instep/hip openers 20 Monster band walks (R&L) 10 Banded drop squats (above parallel) 10 Banded drop squats to squat SKILL: For time 20 Squat cleans 15 Squat cleans 10 Squat cleans WOD: Row sprints 6rds :30/1:00 :30 Hard on the rower for Calories 1:00 Walking rest

WARM UP: Plyos SKILL: Into WOD WOD: MAX EFFORT” ME AM SIT-UPS ME SQUAT ME PUSH-UPS ME Ring Rows ME DU