We will be closed tomorrow, January 1st! See you all back Monday, January 2nd to kick off the new year right. WARM-UP: 400m Run 30 Jumping Jacks 30 Seal Jumps :30 Squat hold 10 Wall

WARM-UP: :30 drills X 2 Jumping jacks Squat hold Squats Push ups Downward dog Lunge to instep right Lunge to instep left SKILL: Super set X 4 (10:00) Weighted plank hold (:45-:60) Ring support hold

WARM-UP: 1 Shuttle run 10 Dynamic good mornings 10 Jumping squats 3 Wall walks SKILL: Every :90 for 15:00 5 DL at 275/175 or 65% of your 1RM WOD: 8:00 AMRAP 20 Russian twist-total (45/25)

WARM-UP: 8 Reach throughs 8 Donkey kicks :30 Hollow body hold :30 Superman hold :30 HS hold SKILL: 3-4 Sets :30 L/tuck holds 10 Shoot throughs WOD: “Cindy” 20 Minute AMRAP 5 Pull-ups 10 Push-ups

WARM-UP: Plyos 10 Wall squats 10 Sit ups 10 Burpees SKILL: 10:00 to build to a Push Press + Push Jerk Complex Then 4:00 to complete 3 sets at 80% of complex WOD: 10:00 AMRAP

WARM-UP: 3 Laps 1 set of fence drills 10 GMs 10 Walking lunge to instep 10 Light KBS :60 couch stretch on each leg SKILL: 2 X 200m OH walking Lunges (45/25) WOD: 15:00 AMRAP