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Holiday Schedule: 

Monday - Wednesday Regular Schedule

Thursday 12/24 - 530/630 am 430/530 pm - Open GYM

Friday 12/25 - 900 am Holiday Workout

Saturday - back to regular schedule

Saturday

Warmup: Coaches Choice!

WOD: We normally do a hero workout but this week - I designed a workout for a very special athlete to honor her birthday! I will keep her identity a secret but we can most likely figure out her age.

"Toodle"

5 Rounds for Time

11 Front Squats 115/75#

11 Chest to bar Pullups

11 Snatches 115/75#

11 Burpees

11 Calorie Row

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Sunday

Amnesty - pick a workout you may have missed during the week or work on a skill

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Monday

Warmup: 3 Rounds of

10 hollow body to superman

10 wall balls

10 back extensions

2 rolls

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Buy-in: 3x12 Ring Pushups

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Strength: Front Squat 6! with 8 Russian Twists after each set

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WOD:

3 minute AMRAP

1 KBS 70/55#

1 Pullup

2 KBS, 2 Pullups.... until time

Rest 2 minutes

2 minutes max rep burpees

Rest 2 minutes

1 minute max rep DU's

 

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