Friday, December 31st

Skill Practice: Ring Muscle Ups & Turkish Get Ups

then,

Buy in: 20-Ring Dips (Rx+ 10 Ring Muscle Ups)

4 rounds of

15-Burpees

15-Calorie Assault Bike

Cash Out: 20-Ring Dips (Rx+ 10-Ring Muscle Ups)

for time.

*The evening classes are cancelled today.

*Free New Years Day Partner WOD Saturday at 9:00 & 10:15!

Friday, December 24th

12 Days Of Christmas

1-SDHP (75/55) (RX+ 95/65)

2-Thrusters

3-Push Press

4-Power Cleans

5-Power Snatch

6-KBS’s (53/35) (RX+ 70/53)

7-Pullups (RX+ CTB Pullups)

8-K2E’s

9-Box Jumps (24/20)(RX+ 30/24)

10-Double Unders

11-Burpees

12-OH Walking Lunges (45/25#)

*Beginners version will also be available.

*Today will be our 12 Days of Christmas wod at 9:00 & 10:30am. All other classes are cancelled.

*We will be closed Saturday, Christmas Day.