Monday Dec 16th WOD


DEC 24TH Christmas EVE: 5am, 6am, 8:15 & 9:30 ONLY (12 days of Christmas WOD) WIll NOT be a partner WOD so please come to your normal class time if possible! 6am' there!

Dec 25th Christmas Day: CLOSED

**Dec 26th: Limited schedule due to annual gym maintance 8:15am and 9:30am ONLY

Dec 31st New Years Eve: 5am, 6am, 8:15 & 9:30 ONLY

Jan 1st New Years Day: CLOSED

Strength: Press 5x5 @ 65% of NEW 1RM


8RDS (15 MIN CAP) 24 Double Unders 12 ALT Dumbbell Snatch (Rx+ 50/35)(35/25) 6 Burpees over DB

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Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans

Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)

Conditioning: 200m run at the start of the workout and rep # 5 & 10 1-2-3….10..11..12 reps of Power Snatch (135/95)(125/85)(115/75)(95/65) Pull ups or Bar Muscle Ups Front squat (135/95) KBS (70/55)