Partner WOD: You Go/I Go
100 Cal Row
100 HSPU
100 Pull Up (Comp: C2B)
100 Burpee Box Jump Overs (20/24)

No 6 AM class today

STRENGTH:
4-4-4-4 Re-grip Clean Pulls

WOD:
7 min AMRAP: Ascending ladder by 3’s - 3/3, 6/6, 9/9...
Cleans (95/135)
T2B

Merry Christmas!

Gym is CLOSED.

Enjoy your extra rest day this week.

Merry Christmas Eve 

No evening classes.

STRENGTH:
3-3-3-3 Pause Back Squat

WOD:
5 min Max Rep WB (14/20, 9/10’)

-1 min Rest-

5 min Max Cal RowAssault Bike/Ski Erg

WOD:
20 min AMRAP:
5 RMU
15 Double DB Snatch (35/50)
50 DU

WOD:
4 RFT :
20 Double DB DL (35/50)
15 Double DB Front Squat (35/50)
10 Double DB S2OH (35/50)
5 Strict Pull Ups

STRENGTH:
5-5-5-5 Tempo Back Squat

WOD:
12 min AMRAP:
75 DU
15 Hang Cleans (Rx: 75/115, Comp: 105/155)
1:00 Rest

STRENGTH:
10 min to work up to a Squat Snatch single

WOD:
14 min AMRAP:
6 Squat Snatch (105/155)
9 Bar Facing Over Burpees
12 T2B

STRENGTH:
Strict Pull Up: 4 x 6-9
Kipping Pull Up: 4 x 6-9
C2B Kipping Pull Up: 4 x 6-9

WOD:
For Time:
500m Row

STRENGTH:
3-3-3-3 Re-Grip Snatch Grip DL

WOD:
21-15-9
Dead Lift (155/225)
Double DB Box Step Overs (20/24, 35/50)

STRENGTH:
8 min EMOM Complex:
Power Snatch
Hang Power Snatch
Hang Squat Snatch
OHS

WOD:
For Time:
100’ SA DB OH Walking Lunges (35/50)
15 T2B
75’ SA DB OH Walking Lunge Steps (35/50)
15 T2B
50’ SA DB OH Walking Lunge Steps (35/50)
15 T2B
25’ SA DB OH Walking Lunge Steps (35/50)
15 T2B

STRENGTH:
3-3-3-3 Pause Front Squat

WOD:
For Time:
21-15-9:
Double DB Thruster (35/50)
9-7-5:
Ring MU

STRENGTH:
4-4-4-4 Re-grip DL

WOD:
10 min AMRAP:
21 DL (95/135)
15 HSPU
9 Hang Cleans (95/135)

STRENGTH:
5-5-5-3-3 Bench Press

WOD:
15 min AMRAP:
200m Run
10 Burpee BJ Overs (20/24)

STRENGTH:
15 min to work up to a heavy Squat Clean

WOD:
8 min AMRAP:
4 BMU
3 Squat Cleans @ 75% of heaviest load completed during the 15 min strength.