Christmas Holiday Schedule

24th - 9AM XMAS WOD

25th - Family Day, closed



3 Sumo Deadlift, building to a heavy quality triple with double overhand only


5 Rounds For Time

30 sec SDHP @ 75/45

30 sec Rest

30 sec Situps

30 sec Rest

30 sec Assault Bike

30 sec Rest


Capacity Work

30 sec Plate Ground 2 OH

30 sec rest

30 sec situps

30 sec rest

30 sec row/shuttle run/burpees ... pick your poison 

Follow the workout with a Banded Hamstring Stretch, 3 minutes on each side

Bias Work - choose something that was missed earlier in the week, or rest. 



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