FRI22DEC2017

CHRISTMAS SCHEDULE:
DEC 24TH: CLOSED
DEC 25TH: CLOSED
DEC 26TH: 9am and 10am

WOD

Conditioning
For Time:
1 Squat Snatch (95/65)
2 Box Jumps (24/20)
3 Power Cleans (95/65)
4 DB Ground to Overhead (50/35)
5 Burpees
6 Toes to Bar
7 Push-ups
8 Mountain Climbers
9 Kettlebell Swings (53/35)
10 Pull-ups
11 Front Squats (95/65)
12 Shoulder to Overhead (95/65)
*35 min cap
**Scale accordingly.

EXTRA

3 min. to accumulate max freestanding HS hold

4 sets
– 40 ft. HS walk
– Every 10 ft. stop and hold HS and continue

After

6 sets
– on bar -5 sec L-sit hold
-10 fluttter kicks in L-sit
-10 Straddle kicks in L-sit
-5 sec. L-sit hold

Bootcamp

Strength
EMOM x 10:
O: 5 Deadlifts + 4 Burpees over bar
E: 10 Ring Rows + 6 Squats

Conditioning
8 Min AMRAP of:
10/8 Cal Row
10 Push Ups
15 Abmat Situps

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