We will open the gym back up for the 7 & 8 am and the 4 pm classes tomorrow. “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...

3 position snatch or 3 position clean (high hang, low hang, floor) WOD “Red Nosed Reindeer” For Time 25 Rower calories 25 Up downs (aka burpees) 25 Double unders 25 Overhead squats 115/75 25 Lunges w/weight 115/75 25 Push press 115/75
25 Hang...

ALL DONATIONS ARE DUE BY DECEMBER 20th FOR OUR ADOPT A FAMILY! THANKS! Deadlift 8-6-4-2 WOD EMOM 15 Min 1: – :10 sec L sit, farmers carry in remaining time. Min 2: – :20 sec ring support hold, overhead carry in remaining time. Min 3...

2 position clean and jerk (Low hang, high hang then jerk) WOD Open WOD 22.2 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4–3-2-1 Deadlifts Bar facing burpees *10 min time cap Comp/fitness 225/155 Lifestyle 135/95 , no push-up burpee  

Work it Wednesday: 26 minutes Buy in: 1000m row or 800m run Then amrap: 60 plyo skiers (#45 plate) 50 wallballs 20/14 40 box overs 24/20 30 toes to bar

Deadlift 10-8-6-4 WOD 5 rounds 400m run, row, or ski 12 hang power snatches 95/65 8 pull-ups Lifestyle: jumping pull-ups