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For Time 10 Rounds 400m run/row : Bike 18/14 cal 30 Double Unders 15 V-Ups then… 3x 20 DB high pulls 20 Db hammer curls

8am- 12 Day of Christmas 9am- Barbell class 10am- 12 Days of Christmas

Amrap 25 300m row/run/ski 2 rope climbs/sled pull/muscle ups 100′ sandbag 100′ farmers then.., 10 Hollow rocks/:20 hollow hold 20 bicycle crunches 30 russian twist 1/1 4-5 sets

1000/800m row/ski 10 banded air squats 10 banded good morning 10 Banded clam shells then.., Deadlifts Every 2min 5r @50% 5r @60 4r @65 4r @70 3r @75 Then drop down to 65% Amrap 1m then.., For time: 27-21-15-9-6 Cals wall balls @12:00 8 rounds 8 alt db sn 8 burpees to target

Holiday Schedule Friday 12/24 classes: 8a-9a-10a Saturday 12/25: Closed Sunday Classes 12/26: 9am-10am Warm-up 2min machine 10-1 lat band 20 Air squats 20 Glute bridge 20 clam shells 10-1 monster 1:00 wall sit then… Front squat Every :90s x 11 3r @50% 2r @60% 2r @65 1r @70 1r @75 1r @80 1r @80-85 1r…

4 rounds 12/9 cal bike rest 1:00 bwt rounds rest 2:00 3 Rounds 20-16 cal bike rest 1:30 bwt rounds rest 2:00 2 rounds 30/24 cal bike rest 2:00 bwt rounds then.., Barbell Hip Thrust 100 Reps then.., DB Bench Press 100 Reps If you can not get this one done in 6-8min. Just give…

Holiday Schedule Friday 12/24 classes: 8a-9a-10a Saturday 12/25: Closed Sunday Classes 12/26: 9am-10am Partner wod 50 wall balls 40 cals 30 Burpee box jump overs 20 Sandbag/dball 30 Burpee box jump over 40 cals 50 wall balls

Push press 5-5-5-5-5 superset… 10 BB bentover row *start light and build then.., Amrap 9 4 db Thrusters 6 T2b/vups 24 Double unders/S rest 2min Amrap 9 6 db snatches 12/9 cal 24 Double under/S

Amrap 25 200m run/row/ski 2 rope climbs/ 50′ rope pull 100′ sandbag carry 100′ farmers carry then.., “CORE” 50 anchored situps 50 Heel taps 1/1 50 Leg raises over db 25 anchored situps 25 heel taps 25 leg raises