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

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

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

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