WOD

OPEN – PERFORMANCE – FITNESS
Front Squat
Heavy Set of 2

followed by…

“Eikcaj”
30 Pull-ups
50 Thrusters (45/35)
1,000 Meter Row

For Time

MERRY CHRISTMAS!!

GYM CLOSED

HOME WOD

10 Rounds – 10 air squats, 10 pushups, 10 situps, 10 dips

Christmas Eve

GYM CLOSED

Home WOD

10-9-8-7-6-5-4-3-2-1: Squat, Sit-up, Burpee

Scheduling Announcements:

December 23rd to 25th Closed for Christmas

December 31st, January 1st Closed

WOD

OPEN/PERFORMANCE/FITNESS

“12 Days of Christmas”
1 – 250 Meter Row
2 – Power Cleans (155/105)
3 – Ring Dips
4 – Hanging Squat Snatch (155/105)
5 – Burpees over the bar
6 – Toes to Bar
7 – Deadlifts (155/105)
8 – Box Jumps (24″/20″)
9 – Kettlebell Swings (70/53 lbs.)
10 – Pull-ups
11 – Front Squats (155/105)
12 – Shoulder to Overhead (155/105)

For Time

• Just like the song:
• First day:1- 250 Meter Row
• Second day:2 – Power Cleans (155/105), 1- 250 Meter Row
• Third day:3 – Ring Dips, 2 – Power Cleans (155/105), 1- 250 Meter Row
• Fourth day: 4 – Hanging Squat Snatch (155/105), 3 – Ring Dips, 2 – Power Cleans (155/105), 1- 250 Meter Row…..