WOD:
4 RFT:
- 5 Ring MU
- 50 DU
- 15 T2B
- 200m Run

20 min E2MOM:
1 Power Clean
1 Front Squat
1 Squat Clean
1 Jerk

"Grace"
For Time:
30 Clean & Jerks 95/135

WOD:
22 min AMRAP:
- 15 Pull-Ups
- 10 Power Snatch (95/135)
- 15 HR Push Ups
- 10 S2OH (95/135)
2 min Rest

STRENGTH:
8-6-4-4-4-2 Dead Lift
8-6-4-4-4-2 Back Squat

WOD:
3 min Max Rep Burpees

Open WOD 14.4
14 min AMRAP:
- 60 Cal Row
- 50 T2B
- 40 WB (14/20, 9/10' line)
- 30 Cleans (95/135)
- 20 Ring MU

Post WOD: 30 strict pull ups in as few of sets as possible.

STRENGTH:
3-3-3 Strict Press
3-3-3 Push Press
3-3-3 Push Jerk

WOD:
8 min AMRAP:
- 8 HSPU (Male Comp: 8 Strict HSPU, Female Comp: 2 strict 6 kipping)
- 60 DU

WOD:
“Elizabeth”

For Time:
21-15-9
- Squat Clean (95/135)
- Ring Dip (scale: box dip)

Post WOD: 3-3-3-3 Front Squat

STRENGTH:
12 min to find a heavy hang squat clean triple

WOD:
18 min AMRAP:
- 8 Hang Clean (105/155)
- 30 WB (14/20)
- 15 Bar Over Facing Burpees
1 min rest

STRENGTH:
8 min EMOM 2 rep touch n' go Power Snatch

WOD:
12 min AMRAP:
- 5 Ring Muscle Up + 1 RD
- 5 Strict HSPU
- 10 Kipping HSPU
- 10 Power Snatch (95/135)

Scaled:
12 min AMRAP:
- 10 Ring Dips
- 10 Pull Ups
- 10 Power Snatch

Partner WOD:

25 min AMRAP:
10 T2B – Person 1
200m Run – Person 2
50 DU – Person 1
20 Walking OH Plate lunges 25/45 – Person 2 (each step = 1 rep)
10 Plate Burpees 25/45 – Person 1

10 T2B – Person 2
200m Run – Person 1
50 DU – Person 2
20 Walking OH Plate lunges 25/45 – Person 1 (each step = 1 rep)
10 Plate Burpees 25/45 – Person 2

...continue in this pattern.

Everyone must tag hands between ALL transitions.

STRENGTH:

Back Squat 5-4-3

WOD:
3 RFT:
- 15 C2B
- 20 Pull-ups
- 15 Overhead Squats (65/95)
- 20 Front Squats (65/95)

WOD:
14 min AMRAP:
- 21 BJ (20/24)
- 15 DL (75/115)
- 9 Push Press (75/115)

Post WOD: 8-8-5-5 DL

8 min EMOM: 1 Cluster

WOD:
10 min AMRAP:
- 15 C2B
- 15 Thruster (65/95)

i1uvit Holiday Schedule:

We will be CLOSED tomorrow, Saturday 12/24 for Christmas Eve. There will be no Free Class or Open Gym tomorrow.

We will then be on a slightly reduced schedule between Christmas & New Years: No 7 AM's or 5:00/5:30 PM's from Mon 12/26 - Thurs 12/29, all other classes and independent open gyms are as scheduled. Friday 12/30 we are back on our normal schedule.

WOD:
For Time:
150 Burpee BJ Over (20/24)

Post WOD: 50 V-ups and 50 Ab mat sit ups

WOD:
5 min max rep: Ring MU
2 min rotation
5 min max rep: Squat Clean (115/175)
2 min rotation
5 min max rep: Cal Row
2 min rotation
5 min max rep: Rope Climb (Scale: anchored rope climb)