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EMOM for 20: 1 st: 8 Ring Dips 2nd: 12 Pull Ups 3rd: 16 Hollow Rocks 4th: 36 Double Unders

6 Rds 20 DB Walking Lunges 35/25# 20 Pendulum Swings 10 Renegade Rows (Row -L/Push Up/Row -R) 100m Sprint

3 Rds 20 Front Rack DB Step Ups 35/25# 10 Pull Ups 400m Run

4-4-4-4 Front Squats 6 Rds 100m Sprint 10 Sit Ups

3-3-3-3-3 Hang Power Snatch + Power Snatch + Overhead Squat Tabata – Athlete’s Choice

5 Rds 8 1-Arm DB Power Snatch 25/35# -L 8 OHS 8 1-Arm DB Power Snatch 25/35# -R 8 OHS 12 FR DB Step Ups Followed by: Skill Work: Rope…

Merry Christmas! The Gym is Closed Today.

PLEASE NOTE! The Friday 5:30p Class is cancelled until further notice. Tabata This Tabata Row for Cal Rest 1 min Tabata Squat Rest 1 min Tabata Pull Ups Rest 1…

E2MOM for 12: 2 Snatches Go Up in weight each set AMRAP in 7: 8 Alternating Pistols 8 HSPU

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