WOD

**No Classes** MERRY CHRISTMAS EVERYONE!!

**Class at 10:30am ONLY****No Classes tomorrow 12.24.16** 1 Ring Muscle Up (sub: Bar MU or 3 Chin Ups) 2 OHS…95/65 pounds 3 Hang Squat Snatch…95/65 pounds 4... Read More

**10:30am Class Only Saturday (12 Days of Explode Xmas)** **No classes Sunday** **Monday normal schedule** 5 Rounds of: 3min AMRAP of: Cash in: 30m Low... Read More

**NO CLASSES, SUNDAY 12.25.16** 2 Rounds of: 12min AMRAP of: 15 Burpee Bar Touch 15 30m Shuttle Touches 30 Grasshoppers 30 Butterfly Sit Ups 4min... Read More

4 Rounds of: 4min AMRAP of: 15 Back Squats…155/105 10 S2OH…155/105 15 Calorie Row 10 Burpee Onto Plate 15 KB Swings…70/53 4min Rest For Total... Read More

Strength: 8min EMOM of: 4 Strict C2B Pull Ups Metcon: 27…21…15…9 of: Bike Cals Chest to Bar Pull Ups For Time Women use 21…15…9…6 of... Read More

10 Rounds of: 10 High Wall Balls…20/14…12/11 3 Snatch…165/115 For Time (14min Time Cap) Congratulations Oliver and Mary…Married!!

ENDURANCE: 5 Rounds of: 35cal Bike 35cal Row 3min Rest For Time OLYMPIC- Clean n Jerk

27…21…15…9 of: Partner Deadlifts…315/225 (Before each set, both partners complete 45 Double Unders) For Time

18min AMRAP of: 18 KB Swings…70/53 18 Butterfly Sit Ups 18 Goblet Squats…70/53 (at 0:00min and every 3min 1min Plank Hold and 6 30m Shuttle... Read More