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STRENGTH / FOUNDATION 8X1:15: 3 HSPU + 4 DB ROW OR 3 DB SEATED PRESS + 4 PLANK ROW WOD

STRENGTH / FOUNDATION 12:00: 3 ARM BAR L/R 5 BIRDDOG L/R 5 REVERSE LEG LIFT L/R 5 CAT-COW :20 SIDE

STRENGTH / FOUNDATION 10X1:00: 1 BACK SQUAT (ACROSS) WOD AMRAP 15:00: 50 DUBS / MOD: 75 SINGLES 12/8 RING DIP

***REMINDER (ONLY CLASSES)***930a & 430p*** WOD 10 ROUNDS, 30:00 CAP: 6/4 STRICT PULLUP 5 MB G2OH 50/30 OR BP 45/25

*** REMINDER (ONLY CLASSES ARE) *** 630a *** 730a *** 845a *** BUDDY WOD *TEAMS OF 2 OR 3 –

WOD 12 DAYS OF XMAS *IT GOES LIKE THE SONG: 1, 2-1, 3-2-1, 4-3-2-1, ETC. 1 SQUAT CLEAN 115/75 (RX+

STRENGTH / FOUNDATION 14:00: 3X 10-14 TOP DOWN ALT. DB PRESS 10-14 BRIDGE DB FLOOR PRESS 16-20 BAND TRICEP PRESS

WOD 1 AMRAP 9:00: 3 C2B PULLUP (RX+ BAR MUP) 6 BOX JUMP OVER 24/20” (RX+ 30/24”) WOD 2 30-20-10,

WOD AMRAP 16:00: 8/7 CAL 8 SQUAT THRUST 8 WALL BALL 20/14, 10/9’ 8 MB DEAD BUG STRENGTH / FOUNDATION

STRENGTH / FOUNDATION 12X1:00: 2 CLEAN AND JERK OR 1 POWER SNATCH OR BOTH *ODD/EVEN WOD 15X1:00: EVERY MIN. COMPLETE