HAPPY BIRTHDAY JODI (J SWOL) 12/15/81 age 44!!! Warm up Bands 3 mins Cardio 4 mins 333’s 3 mins Pu, SU, Sqts PVC HANG 1 min Sumo DLHp 4x6’s (load Up) B Day WOD BUY IN: 22 Pull Ups Then 4 Rounds of: 11 OH Squats(65/95) 11 KB High Pulls 11 Devil Dogs 11 KB Swings (35/53) Cash Out: 22 Pull ups

Stay tuned for 10!

TUESDAY - mum - MUSCLE UPS W/ MIKEY 6 :30-8. Learn n practice Warm up 5 mins cardio 3 mins bands 2 mins static 1 min hang 1 min KB walk PVC PENDLAY rows 3x8 WOD 2 Rounds 2 mins each - max Reps Power Cleans (75/115) C2B Pull ups KB Swings (35/53) Rest 2 mins then, 2 mins max Toes to Bar

WOD 8 rounds 3 min to do:; 9 Power Snatches (65/95) E (75/115 10 Burpees 11 Lateral Bar Hops 1 rope climb

Warm up Static stretch - 3 mins Band stretch (legs) - 2 mins RUNNERS WARM UP 3 mins cardio MICHAEL PHELPS Bar pro STRICT Shoulder Press 4x6-7 WOD 20 min AMRAP of- 250 mbRow or cardio equivalent 12 Box jumps 5 BEAR COMPLEX’(65/95)

HAPPY BIRTHDAY GALEN (G$) 12/11/71, 54 years young. LET’s GOOOO!!!! Who”s doin MUM? Muscle ups w/ Mikey? Tuesday, 12/16 at 6:30pm (class will b at 5:30 and MU will b right after class!!! Holiday party is next Friday, 12/19. Bring a dish, snack, drinks, etc. we will have pizza n Chic-Fil-A, sign up is on White Board!! Warm up: 8 mins cardio 4 mins stretch 1 min plank B-Day WOD Buy in: 27 Front Squats (95/135) Then, 3 Rounds of: 18 Jumping Lunges 18 Dumbell Snatches 18 Mount

SIGN UP FOR THE MUSCLE UP TRAINING AND Practice with gymnast Mikey at 6:30pm on Tuesday, $5-10 cover (donation)! Training and prac tice. Warm up 3 mins cardio 3 mins bands 1 min wall Sit 1 min hang 3 mins 333’s pu,su,squats 1-arm rows 4x6’s Dead Pro WOD 6 Rounds 9 Deadlifts (155/225) 7 Hand Stand pushups 2 wall walk