THURSDAY DECEMBER 31: CLASS TIMES AT 10 AM AND 11AM ONLY! FRIDAY JAN 1: CLOSED SATURDAY JAN 2: CLASS 11 AM

WOD: Weightlifting Conditioning On a running clock 0:00- 10:00 Find a heady 2 reps front squats 10:00-20:00 Find a heavy 2 reps Sumo deadlift 20:00-25:00 rest 25:00-35:00 amrap 8 pull ups 10 goblet lunges 55/35# 30 dubs

WOD: Conditioning 30 min Cap 50/35 cal bike Into 5 STOH 135/95 5 burpees over bar 2 rds Into 50/35 cal bike Into 4 STOH 165/105 4 burpees over bar 2 rds Into 50/35 cal bike Into 3 STOH 185/115 3 burpees over bar 2 rds Accessory 2 x Durante core

WOD: Swod 4x 3 squat cleans rest 2 min between sets (Start around 60%, increase weight) Conditioning 7 min amrap 7 kB swings 70/55 7 wall balls 20/14 7 TTB 2 min break 6 min amrap 6 kB swings 6 wall balls 6 TTB

GYM WILL BE CLOSED THIS FRIDAY

Conditioning 12 days of Christmas 1- 1 rope climb 2- 2 snatches 3-30 dubs 4- 4 ring MU 5- 5 jerks 6- 6 cleans 7- 7 thrusters 8- 8 pistols 9- 9 HSPU 10- 10 cal bike 11- 11 burpees 12- 12 cal ski 95/65#

WOD: Conditioning EMOMx3 12/9 Cal bike EMOMx3 10 hang power cleans 135/95# EMOMx3 10 TTB EMOMx3 10 front squats 2 rds Accessory 200’ SA farmer carry 20 V-ups 2-3 rds

THURSDAY DEC. 24: 10AM AND 11 AM ONLY FRIDAY DEC. 25: CLOSED SATURDAY: 11 AM

WOD: Swod Weightlifting Conditioning EMOMx20 1- 5 jerks (from floor) 2- 1-2 rope climbs Conditioning 12 min amrap 2-4-6-8-10-12-14-16.... Db hang snatch 50/35 Burpees

WOD Swod 6-8 Bulgarian split squats each leg 12 weighted sit ups 4 rds Conditioning 15 min amrap 30 Russian kB swings 55/35 40 push ups 50 dubs 60 SA weighed lunges 55/35 any style