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

Happy New Year Closed