WARM UP 800m Run 10 Lunge to Instep Each Leg PVC Warmup WOD/ENDURANCE 30 Minutes to Complete Each of the Following for Time: – “Annie” 50-40-30-20-10 DU Situps – 500m Row Time Trial – 1000m

WARM UP 400m Run Plyos SKILL Turkish Get-Ups WOD 200m Run Then… 10-9-8-7-6-5-4-3-2-1 KBS (32/24) Pull-ups OH KB Lunge Then… 200m Run

WARM UP 400M Run/Row 3x: 20 Air Squats 10 Tuck Jumps 5 Strict/Jumping Pullups STRENGTH Snatch Pull Progression Work WOD 12 Min AMRAP: 200m Run/Row 3 Shoulder to Overhead (155/105) 3 Strict Pullups 6 Toes

WARM UP 400m Run Plyos (Indoor) Burgener Warm Up STRENGTH Work up to Max in the Following Complex: Hip Snatch + Hang Snatch + Power Snatch WOD “Isabel” 30 Snatches for Time (135/95)

Quick reminder that tonight we will be having our Christmas party at Stonewerks at Lincoln Heights starting at 7:30PM. Again, we are asking that only adults attend this get-together. (Sorry parents!!!) We have booked the

Ladies!  Find a ‘bestie’ and be sure to register today starting at noon for our first large scale competition.  Click HERE to see more information and register!   WARM UP 200m Run 3 Rounds of