Holiday Schedule

24th - 9AM XMAS WOD

25th - Family Day, closed

New Years Eve - Normal classes

New Years Day - 9 AM New Year WOD

WOD

EMOM 21 Min

Min 1 - 10 DB Up/Downs (10-35#)

Min 2 - 50 Double Unders

Min 3 - 12 C2B Pullups OR 6 Strict Pullups

Capacity Work

EMOM 21 Min

Min 1 - 10 DB Up/Downs

Min 2 - 30 seconds or 50 jumps to a plate

Min 3 - 12 Ring Row

Core Finisher

3 Sets (one set is all movements for the left, then the right also)

20 Weighted Tuck Hold Single Leg Lower

20 Side Plank Hip Lift

30 second Plank Hold

—30 seconds rest between sets—

HOMEWORK -

SNACK Bias (Aesthetic)

15 Minutes EMOM

Min 1: 8 Ring Rows, slow (2 sec each)

Min 2: 8 Pushups, slow (2 sec each)

Min 3: 8 OH Tricep Extension

—then—

4 Rounds (for quality), dumbbells held at side

10 Reverse Lunges

:45 second wall sit

Gymnastics Bias

4 Sets @ 80%

12 Toes 2 Bar

rest 30 sec

2-6 Burpee Ring MU

rest 30 sec

100’ Double KB Front Rack Carry (tough)

rest 30 sec

6-12 HSPU

REST as needed between sets

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