Friday December 27

Strength:

Tabata

Window Wipers

Leg Lifts

Butterfly Sit Ups

Flutter Kicks

WOD:

10 min AMRAP

5 Squat Snatch

5 Muscle Up

Thursday December 26

Warm Up:

10 Lengths Sled Pull

Strength:

5,000 m Row - 500 Dojnle Unders - or 500 Weighted Lunges

WOD:

100 Double Unders

Then

3 Rounds of

3 Squat Cleans

15 Weighted Push Ups

Tuesday December 24 CHRISTMAS EVE!

Only morning classes today

5 AM, 6 AM, and 8 AM

Afternoon classes are canceled!

Strength:

Tabata:

Pull Ups

Leg Lifts

Squat Jumps

WOD:

2 Rounds

20 Kettle Bell Swing

10 Toes 2 Bar

20 Wall Ball

10 Toes 2 Bar

20 Burpee Box Jumps

10 Toes 2 Bar

20 Pull Ups

10 Toes 2 Bar

Monday December 23

Christmas Eve Schedule - 5 AM, 6 AM, and 8 AM

Christmas Day - 6 AM

Warm Up:

Beep Drill 

Strength:

Swing Sally Up - Front Squats (135/95)

WOD:

21 - 15 - 9

Hand Stand Push Ups

34 - 26 - 18

Burpees

Hero WOD 4:30 PM

Hedi is choosing!