WOD

1. 5×5 push press 2. “Helen” 3 RFT: 400m run 21 Kb swings (53/35) 12 pull UPS We hope everyone enjoyed the Holiday. Remember tomorrow we are open only 9am and noon.

“12 Days of Christmas” 1 HSPU 2 Box Jumps (24/20] 3 Thrusters (95/65) 4 Pull UPS 5 Burpees 6 T2B 7 wall ball (20/14) 8 KB Swings (53/35) 9 Double Unders 10 Over head lunges (45/25) 11 Power Cleans (95/65) 12 Snatches (95/65) Rep scheme is 1 2 1, 1 2 3 2 1, 1

1. Floor press 1-10 1-20 1-30 2. 2 RFT of: 10 squat snatches (95/65) 10 burpees Remember 7pm tonight at Unwined. Hope to see you all there!

1. Front Squats set 1. 1-10 set 2. 1-20 set 3. 1-30 reps example: set 1. 1 rep close to max then 10 reps @ 75-80% set 2. 1 rep close to max then 20 reps @ 50-60% set 3. 1 rep close to max then 30 reps @ 30-40% 2. “Diane” 21-15-9 reps of:

Make up day. You can pick any WOD this week that you missed and make it up. If were here all three days we can use it as a goat day or a rest day.

1.Practice rope climbs. Three rounds for time of: rope climb, 5 ascents 21 Ring dips 50 Squats make sure to wear pants or long socks for this one.

warm up tabata air squats presses alternate exercises each working round. 1.Five rounds for time of: 135/95 pound Thruster, 15 reps Row 400 meters

1. Coach led warmup 2. “Newtown Prayer” 26-23-20-17-14-11-8-5-2 of: SDHP Between each round 12/14 burpees/double unders For time! To memorialize this horrific tragedy we will perform a special WOD to remember the 26 kids and teachers that lost there lives on 12/14.

1. Work up to 1rm clean and snatch 2. OTM 8×2 65% of 1RM of clean. Work on drop 3. OTM 8×2 65% of 1RM of snatch. work on drop

1.”Cindy” 20 min amrap 5 pull ups 10 push ups 15 air squats 2. Mobility. bullet proof shoulders full body roll out