Thank you to Jess Burchick for helping us with our Jump Rope Skills Class! It was a huge hit and we all learned some great tips to improve our jump roping!

Join us on Christmas Eve, Saturday Dec. 24th for our "12 Days of Christmas" WOD followed by a White Elephant Gift Exchange. Gift exchange and sign ups are on the board at the gym. 

MONDAY

16.4 - 13min. AMRAP

55 DL 225/155
55 WB  20/14
55 Cal Row
55 HSPU


TUESDAY

Back Squat
3 x 8 @ 65%

4 RNDS
75 DU
20 KBS  53/35
10 FR KB Reverse Lunges


WEDNESDAY

3RNDS

27 Cal Row
21 Bench Press 95/65
15 GHD
9 Strict Pull Ups


THURSDAY

5RNDS
1min @ Each station

Battle Ropes
Box Jumps
KB Farmers Carry
Rest 1min.


FRIDAY

For Time
30 WB  (20/14)
10 Snatch  (135/95)
30 WB  
10 Snatch  (155/105)
30 WB
10 Snatch  (185/135)


SATURDAY

Partner 15min. AMRAP

12 Cal Row
10 S2OH  (135/95)
8 Burpees Over Bar

Partner A completes full round while Partner B rests.


SUNDAY

4 RNDS

3 Stones to Shoulder
3 Shuttle Sprints
3 Stones to Shoulder
Rest 2min.


BARBELL

Clean & Jerk Complex

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