WARM UP: 10 Cals bike 10 Reach throughs 30 Banded good mornings BBWU 15 Good mornings 15 RDL SKILL: 12 min to build to 5RM Deadlift WOD 1 ME Cals

WARM UP: 200 Run 200 Row 20 Monster walks each direction 2x’s: 15 Banded Squats (no bands second rd) 10 Push Ups 10 SLSU :30 HS hold SKILL: 5 Rounds:

WARM UP: 200 m run Grab PVC 2x’s: 10 Pass thru 10 Ring rows 10 Knees above Hips 5  In worm to PU 3 Burpees SKILL: Pull-up Complex (10:00) Pick

Hope everyone has a great Christmas! Enjoy one of day of relaxing. We will be open again Wednesday for normal class schedule.

Christmas Eve!! Who will be out today doing last minute Christmas shopping?  

WARM UP: Plyos SKILL: Into WOD WOD: 25:00 AMRAP 40/30 Calories on Rower 30 Air Squats 15 Burpees Over Box (24/20”) 10 Slam Ball to Shoulder (70/50)

WARM UP: 2X: 200m run 5 Burpees 5 K2E 5 Hollow rocks 5 WBS 5 Box jumps 5 Clapping push-ups SKILL: Straight into WOD WOD: 12 Days of Christmas (35:00)

WARM UP: Plyos 15 Weighted GM (25/15) 15 Squat :30 Lunge to instep on right :30 Lunge to instep on left :30 Hollow body hold :30 Super man hold SKILL:

WARM UP: 300m Row 2X: 10 Lunge to instep 10 Squats 10 Weighted plate GM (25/15) 10 Plate Thursters 10 Hollow Body Rocks 10 Superman lifts SKILL: 8:00 EMOM ODD: