12/25 Christmas – closed 12/26 7am open gym 8&9am normal classes 4,5,6pm normal classes Normal hours the rest of the week.

“12 days of Christmas” 1 hspu 2 lateral bar hops 3 hand release push-ups 4 push press 95/65 5 SDHP 95/65 6 burpees 7 pull-ups 8 thrusters 95/65 9 toes 2 bar 10 kb swings 11 box jumps 12 lunges

Work up to a heavy set of:  3 Position Clean + Jerks Position 1 = Mid Thigh Position 2 = Below Knee Position 3 = Floor *jerk after each clean WOD “Red Nosed Reindeer” For Time 25 Rower calories 25 Up downs (aka burpees) 25 Double unders 25...

20 min to Find a 1rm back Squat WOD “B-Allen’s birthday surprise!” 100 air squats 80 push-ups 60 pull-ups 40 burpees 20 hspu

Kb or db carries – from rig to the wall: Overhead Front rack Farmer Without dropping WOD 10 min Even: 25 DU’s Odd: max effort hspu

Snatch take 20 minutes to build to today’s heavy single Tabatas Ground to overhead 95/65 Rest 4 minutes Cal row