100 WBS Every-time you break - 5 burpees 4 rounds of 200 m row 400 m AirDyne 500 m cycle 20 box step 2 min rest between

Team Friday - ”REVIEW“ six rounds of: 15 double unders 11 calories 9 strict press 35/25 50 gtoh 35/25 six rounds of: 15 thrusters 35/25...

Let’s deadlift 5 x 5 build Standard warm up 17 Minute AMRAP: 5-6-7-8-9-10-11-12-13-14-15-etc. KBS (24/16) Double Unders Calorie Assault...

8 EMOM 3 Hang Power Clean (build) 18 Minute AMRAP: 15 Wall Balls (9/6) 11 mountain climbers (each leg) 7 Hang Power Cleans (@ 60%/70% of...

Working in pairs/triplets 5-4-3-2-1: 1 1/4 Back Squat Two sets @ 50% of 1RM 1 1/4 Squats can help build positional strength, and also...

“Wake Up Call” 5 Minute AMRAP: 15 Double Unders (30 singles) 12/10 Calorie Assault Bike 9 HSPU or 9 strict press (35/25) Rest 2 Minutes 5...

Flash wod 5 RFT O5 Burpees 10 Box JUMPS 24"26" 15 WBS 9/6 500 m Row

20/20 vision KBS 20-20 Cal row 20-20 Push-ups 20-20 Sit-ups 20-20 Db push press 20-20 Cal AirDyne 20-20 Pull-ups 20-20 Kb goblet squats...

“A hell of a way to end the year” 200 m - 10 squats 200 m - 10 back ext 200 m - 10 pull-ups 200 m - 10 sit-ups 200 m - 10 push-ups 75...

10 min WOD Practice WOD San Diego Beatdown Row 400-600-800-600-400 Kbs 21-18-15-12-09 DBPP 09-12-15-18-21 24/16 22.5/15

Sunday WOD 20 MIN AMRAP 12 DB Bench Press AHAP 16 T2B/K Lifts/ Hip lifts 200 m Row. 20 min work on your GOAT

A: Grab a partner 10 synchro plank up & downs 50 ft kettlebell carries 1: front rack 2: suitcase (oh) 3: 1 fr & 1 s (oh) B: 18 min Amrap...

Team Friday 12 rounds of 15 KBS 24/16 12 WBS 9/6 9 MB sit-ups LRC 6 GTOH 50/35 alternating exercises

Merry Christmas to all our members and friends “Flash Wod” 250 m 25 deadlifts (60/40) 250 m 25 hang power clean 250 m 25 front squat 250...