Sojourn test Find a max or near max goblet squat for 10-15 reps Wendler Back Squat 65% x 5 75% x 5 85% x 5+ (max effort set) *use 90% of your max for the above percentages. **you can also choose front squats instead but stick with them for the...

Holiday hours: 12/24 open gym 4am-7, class 7,8 am 12/25 closed – enjoy time with friends and family! Deadlift 1-1-1-1-1 WOD Competitor/Fitness “Iron Patriot” 50 strict press 95/65 Each break, stop and do 25 sit ups Lifestyle: Use a weight...

On a running clock Tempo back squats 3 x 12 On the 3 minute :03 down and :03 up Row, bike, or ski 12/10 cals OTM x 5 min 2:00 min rest Tempo presses 3×12 on the 3 minute :03 down and :03 up Row, bike, or ski 12/10 cals OTM x 5 min **choose...

25 min amrap – partner WOD “Ho Ho Holy Cow” 25 Snatches 95/65 25 Air Squats 25 Narrow Hand Push-Ups 25 Thrusters 95/65 25 Assault bike Calories 25 Cleans (hang) 95/65 25 Lunges (each leg) 25 Air Squats 25 Up Downs (AKA Burpees) 25 Sit-Ups