WOD

Pick One – AQAP: 1 mile Assault Runner 2K Row or Ski Erg 5K Assault Bike (3.5) Get after it!!! Then.., Barbara Complete 5 rounds for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest 3:00 between rounds

35min. clock… 2 Rounds: 25/18 Cal Bike 25 Deadlifts 225/155 immediately into: 2 Rounds: 25 Wall Balls 20/14 25 Jerks 115/75 immediately into: 2 Rounds: 25 Burpees 25 American KB Swings 53/35 *RX+ is 30 reps of everything.

20min. EMOM: Min 1. 12 Snatches 75/55 Min 2. 12 TTB Min 3. 18/12 Cal Bike Min 4. Rest Then.., Close grip Bench press + DB Hammer curls Set 1: 15 reps :3neg + 20 DB HC Set 2: 12 + 20 Set 3: 10 + 20 Set 4: 8 + 20

2Rd 20 big arm circles 10 Alt lizard stretch :30 Plank 1:00 machine Then… clean warm up Tgen…, 10 pull-ups/c2b/bands 20 abmat sit-ups 3 clean and jerks build 40 double Unders./single.s.Du/80 singles Rest 2 min x 4-5 rds Then… Back Squat. Build to a heavy 5 rep

15 db thrusters 50/35 12 Db hang power cleans 9 box jump 12 alt renegade rows 15 cal Rest 3 min x 4-5 rds Bench press

In teams of 2: 0-5min max cal 2min rest 7-18min Amrap 11min alt rds 1:1 12 alt db snatch 50/35 9 wall balls 6 burpees 2min rest @20 min AFAP 10 rds of 1:1 12 deadlifts 9 hang power cleans 6 s to oh

Dec. 24th, Christmas Eve – 8:00am, 9:00am & 12:00pm Dec. 25th, Christmas Day – Closed 12 Days of Christmas For Time: 1 Sumo Deadlift High Pull 95/65 2 Thrusters 95/65 3 Push Press 95/65 4 Power Snatches 95/65 5 Power Cleans 95/65 6 Kettlebell Swings 53/35 7 Pull Ups 8 Knees to Elbows 9 Box…

Dec. 24th, Christmas Eve – 8:00am, 9:00am & 12:00pm Dec. 25th, Christmas Day – Closed AMRAP 10 8 Pullups/C2B/Bands/rings 10 Burpees 250m Row/ski/run or 50Dus/100s Rest 5min 18min. EMOM: Min. 1) 12/9 Cal Bike. max :30 Min. 2) 12 TTB/Knees raises/Reverse Min. 3) Front Squat (off the ground) Rounds 1,2,3 are 5 Front Squats Rounds…

General warm up Then.. Press complex: Power clean + strict Press + 2 push Press + 3 push jerks Then.., For Time: 60/50 Cal Row 60 Kettlebell Swings 53/35 50/40 Cal Row 50 Ab Mat Sit-Ups 40/30 Cal Row 40 Ball Slams 30/20 30/25 Cal Row 30 Wallballs 20/14 20/15 Cal Row 20 Box Jump…

2:00 machine – 20 jumping jacks 5 Air squats 20 Jj 5 inch worm x2 Then…, 6 Rounds 12 Single Arm Dumbbell Cleans 50/35 12 Alt v ups/GHD -At 10:00- 6 Rounds 9 Single Arm Dumbbell Snatch 50/35 12/9 Calorie *You can use the same arm for the entire set if desired, or switch arms…