Thank you again to everyone who helped out with the gym renovation! We are so proud to be a part of such an amazing and supportive community! Now we have so much room for activities!

SKILLS CLASS- Jump Rope!
This Saturday Dec. 10th @ 8am. Join us for a 1hr. class focusing on improving your jump rope skills. Special guest, Junior Olympic Jump Roper, Jessica Burchick (coach Josh's wife) will be helping us with some fun drills to step up our jump rope game. 
Sign Up TODAY!
https://odin-crossfit-ii.triib.com/schedule/

MONDAY

OPEN 16.1 - 20min. AMRAP
25ft. OH Walking Lunges (95/65)
8 Burpees Over Bar
25ft. OH Walking Lunges  (95/65)
8 C2B


TUESDAY

3 RNFT
10 Banded IYT
10 Banded Ext. Shoulder Rotations
10 Hip Ext. 

EMOM 15min. 
Min. 1- 8-10 Ring Dips
Min. 2- 10 Box Jumps  (30/24)
Min. 3- 10-15 V-Ups


WEDNESDAY

Strength- Deadlift
5 x 3 @ 70%

AMRAP 15min. 
30 DU
15 Power Cleans  (135/95)
30 DU
15 T2B


THURSDAY

FT
30-25-20-15-10-5
WB  (20/14)
KBS  (53/35)


FRIDAY

Strength- Push Press
5 x 5 @ 70%

5 RNDS
12 SA KB Snatch (53/35)
250m Row


SATURDAY

Partner- For Time
30 Cal Row
30 Power Snatch (115/80)
4 Rope Climbs
30 Cal Row
30 C & J  (115/80)
4 Rope Climbs
30 Cal Row
30 Thrusters  (115/80)
4 Rope Climbs

*Split the work evenly. 


SUNDAY

3 RNDS
100ft. Yoke Carry
40 Abmat Sit Ups
30 Cal Row
*Rest 3min. Between RNDS. 


BARBELL

Snatch Complex

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