Warmup: 10 minutes - not for time:

10/8 calorie bike,

10 Single Leg DL,

10 Pallof Presses

+++++++++++++++++++++

Strength: Deadlift 4x4

with 8 Reverse Hypers after each set

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WOD: 15-12-9-3 of

Suitcase Deadlifts,

Box jump and overs

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Endurance: Meet at ECF @ 530 am

25 MInute AMRAP:

Run around the building then,

3 rounds of

8 kbs,

8 ab mat situps,

8 cal row

Christmas Eve Day! Regular Schedule

+++++++++++++++++++++++++++++++

Warmup: Coaches Choice

++++++++++++++++++++++

WOD: For Time

100 Bench Presses @ 135/80#

Each time you break - do 5 Pullups until reps are completed

Warmup: 8! of

calorie machine,

ab mat situps,

kbs,

ring rows

+++++++++++++++++++++++

Strength: Back Squat 4x5

+++++++++++++++++++++++

WOD: 10! of

Calories on Assault Bike

Thrusters 95/65#