****Holiday Schedule ~ Thursday ==> ONLY 1 Class @ 9 am ==> Community Workout

Warmup: 3 rounds of:

10 calorie Ski Erg,

3 Skin the cat,

20 meter prowler pulls,

10 seated Good Mornings

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Strength: Tempo Deadlift 5x5

with 1 second pause at knee

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WOD: 12-9-6 of

Calorie Row,

Deadlifts 225/155#,

HSPU's

Warmup: 10 minutes of:

10 lateral bench step overs,

10 Scap Pushups,

6 Heaving Snatch Balance,

10 calorie row

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Strength/Skill: OTM x 12 minutes:

2 Snatches

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WOD: 10!

Power Cleans,

Box Jumps

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Endurance: Meet at ECF @ 530 am

On The 6 MInute x 6 Rounds of

800 meter run

Warmup: 3 minute row, then,

3 Rounds of:

3 forward rolls,

6 Bulgarian Split squats,

12 Reverse Lunge Steps

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Strength: Back squat with tempo (3001) 5x5

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WOD: 5 rounds for time:

30 Goblet Squats

20 DU's,

10 burpees,

dumpster dash