PPLAdmin

6am,Noon, and 5pm classes only today! 12 days of christmas 1 OHS 2 snatches 3 push-press 4 front squats 5 cleans 6 deadlifts 7 pull-ups 8 sit-ups or GHD 9 burpees 10 v-ups 11 back squats 12 thrusters Barbell 135/95

5 rounds 10 TTB 30 double unders 3 squat cleans 185/130 rest 2:00 between rounds

Holiday hours: Friday 12/23 6am,12pm,& 5pm ONLY! Christmas Eve: normal classes 8&9am Monday 12/26: Normal classes A. Deadlift work up to heavy 5 + 2×5 @90% B. For time 30-20-10 sit-ups push-ups  

“Helen and Karen became Vikings” 4 RFT 300m row 30 wallballs 20 Kb swings 12 pull-ups

Savannah’s Birthday wod!!! Teams of 2 10 rounds relay style 1 full round while partner holds kb farmer holds 53/35 can only work while partner is holding 23 cal bike 12 power snatches 95/65 17 Back squat 95/65    

For Time: 20 cal row 20 shoulder press 95/65 25 cal row 25 push press 115/80 30 cal row 30 push jerk 135/95

AMRAPx5 5 cleans 155/105 5 burpee over bar rest 5 minutes AMRAPx5 8 box jumps 10 Toes to bar rest 5 minutes AMRAPx5 5 OHS 135/95 3 muscle ups (or 5 C2B)

A. “3 minutes from hell test” 3 minutes max cal on bike B. Front Squat build to heavy 5 + 2×5 @ 90%

“The seven” 7 rounds 7 HSPU 7 thrusters 135/95 7 knee to elbow 7 deadlifts 245/165 7 burpees 7 kb swings 72/53 7 pull-ups    

For Time: 50-40-30-20-10 10-20-30-40-50 Cal on bike Du’s