WOD

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

Barbell Good morning 5-5-5-5-5 superset… 10 Banded hammoe curls then.., EMOM x7 then.., 4 rounds for time 10 Deadlifts 20 c2b/pullups @10:00 3 rounds 10 power cleans 20 AKBS

2:00 machine 1:00 wall hinge 12 Alt lizards 10 cat cow 10 downdog :30 forearm stretch 10 Eb hang power snatch 10 Eb OhS 10 EB thruster then.., 5-6 sets 3 snatches (singles) 10 cals any machine rest then.., 5-6 sets 2 clean and jerks (singles) 10 cals rest start at 50%

Back squat Every 2:30 x 5 5-5-5-5-5 superset.. 20 DB RDLS toe elevated start @60% and build then.., EMoMx 12 M1: 15 wall balls M2: 12/9 cals M3: 6 devils press M4: 10-12 box jumps @15min 3 Rounds 20 cals 15 wall balls 10 box jumps 5 devils press

50/40 Bike rest 1:1 40/32 cal rest 1:1 30/24 rest 1:1 20/16 cal rest 1:1 10/8 then.. Barbell Hip Thrust 70 Reps DB Bench Press 70 Reps Tricep Push-Downs 70 Reps

Prtner WOD Amrap 14 80 double unders/160 s 40 Db snatches 20 db box step ups rest 2min Amrap 14 40 box jumps 30 cals 20 db clean and jerk 10 bmus/20 pullups

EMOM X 10 M1: 3 wall walks M2: 6 Paralette shot through then.., EMOM x 6 4 Hang squat clean @53% then.., For time: 1-2-3-4-5-6-7-8-9-10 DB front squats burpees @13:00-23:00 1 rep max Squat clean

Amrap 20 20 cals 5 sandbags over shoulder 100′ sandbag caarry 50′ sled pull/50′ sled drag 20 heavy rkbs then.., 500-400-300-200-100m (increase intensity) 12-12-12-12-12 Ghds/vups