Monthly Archive: December 2018

9am and 10:30am Classes ONLY Happy New Years Eve! This workout is one of the required workouts for the Nutrition/Fitness

A. Front Squat 4×4 B. 30 Wall Balls (25/20) 1 Mile Run 30 Wall Balls (25/20)

AMRAP 12: 20 pistols, 15 Handstand push ups, 10 V-ups, 5 Bar muscle ups

A. Back squat 5×2 B. 3 rounds for time: 500m row, 10 Burpees, 15 Box jumps

12 Days  WOD

A. Every 2 mins for 14 mins: Clean l.l B. For time: 100 pullups *Every Break 25 Airsquats

A. “Dork” 6 rds for time: 60 DU 30 KB Swings (53/35) 15 Burpees

A. 3 Sets: AMRAP 5 200m Run or Row 10 T2B 10 Clean and Jerk (115/75) *Rest 2 mins Start