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STRENGTH / FOUNDATION 10X1:00: HIP SNATCH + HANG SNATCH + POWER SNATCH WOD 14:00 CAP: 120 DUBS / MOD: 180

STRENGTH / FOUNDATION 15:00: (LIGHT/MODERATE – AIM FOR 3X) 5 ARM BAR L/R 10 SA FLOOR PRESS L/R 10 SA

STRENGTH / FOUNDATION 15:00: 5-5-3-3-3-5-5 BACK SQUAT WOD AMRAP 20:00: *CALS 10 RING ROW 15 BOX JUMP 24/20” 10 DB

STRENGTH / FOUNDATION 8X1:00: 1 CLEAN + 2 JERK WOD 20:00 CAP: 12 POWER CLEAN 155/105 (RX+ 185/135) 20/15 PUSHUP

STRENGTH / FOUNDATION 12:00: 3 ARM BAR L/R 5 PALLOF PRESS L/R 5 PALLOF TWIST L/R 5 SA BAND ROW

***930a & 430p ONLY*** WOD 35:00 CAP: *BUY-IN OR BUY-OUT 10 ROUNDS 6/4 STRICT PULLUP 8 DB HANG SNATCH 35s/25s

***630a – 730a – 9a CLASSES ONLY*** BUDDY WOD *TEAMS OF 2 OR 3 – ALT. EXERCISES AMRAP 30:00: 10

WOD 30:00 CAP: 12 DAYS OF XMAS 1 SQUAT CLEAN 135/85 2 PUSH JERK 3 HANG POWER CLEAN 4 DEADLIFT

STRENGTH / FOUNDATION 15:00: 10-8-6-4-2s BACK SQUAT WOD AMRAP 15:00: 5 DB HANG SQUAT CLEAN 50s/35s 10 HSPU / MOD:

STRENGTH / FOUNDATION 14:00: 8 FLOOR PRESS 12 GORILLA ROW BUDDY WOD *TEAMS OF 2 – SPLIT WORK 80-60-40-20, 20:00