Monday, December 26th is open gym only. 8am-noon! Strength: 5×5 Pause Back Squat @65-75% WOD 90 seconds: max wallballs 90 seconds: rest 60 seconds: wallballs 60 seconds: rest 30 seconds: wallballs 30 seconds: rest Rest 2 minutes 90 seconds...

Turkish getup 10 reps each arm, as heavy as possible WOD “red nosed Reindeer” 25 R ower Calories 25 U p downs (aka burpees) 25 D ouble Unders 25 O verhead Squats 95/65 25 L unges with weight 95/65 25 P ush Press 95/65 25 H ang Snatch...

Saturday Wod 40 wall balls Lunge 30 Power cleans 135/95 Lunge 40 wall balls Lunge 30 STOH 135/95 Lunge 40 wall balls Lunge 30 dead lifts 135/95 Lunge Ball does not touch floor, except wall ball movement, until both members make a final wall tap...

10 Emom 2 snatches *choose a challenging weight WOD 9-15-21 OHS 95/65 Pull-ups

Push press 5-5-5-5 “HAIYAN” RX 30 Front Squats, 135/85 then, 9-6-3 reps of: Jerk, 135/85 C2bar pull-ups Elite For time: 30 Front Squats, 155/105 then, 9-6-3 reps of: Jerk, 155/105 Bar Muscle ups

Saturday wod: partner 1000 buy in row or run! 60 wall balls 24/20 60 power cleans 135/95 elite 185/125 60 box jumps 60 deadlifts 185/135 elite 225/185 60 du or 180 singles Partner must do at least 1/3 of work