ATTENTION: Muscle up teaching, review and practice with gymnast on Tuesday, Dec. 16 from 6:30pm-7:45pm!!! Cost is $10, first 14 to sign up on the white board!!! Warm up Band stretch 3 mins Cardio 3 mins PVC BAR WARM UP: 10 Good Mornings 10 4-count back Squats 10 Snatch Balance 2 mins Jack Knives Power Snatch Progression WOD 18-15-12-9-6-3 Power Snatches (5575) Bar Over Burpees 3-6-9-12-15-18 I.e.18 snatchcc with 3 Burpees

Warm up together 5 mins into class: 1 min cardio 1 min hang 1 min rope (dubs) 1 min hole sit 1 min cardio 1 min plank 1 min rest Abvent: Tabata Rocks 1 min GHD (any time) Pvc Power Clean pro WOD- STATIONS (Almost fight gone bad) 1 min each 4 Rounds Power Cleans(75/115) Wall Balls (14/20) Push Presses (75/115) Bent Over Rows (75/115) Row/Bike

WOD Buy in: .25 Thrusters (55/75) Then, 3 Rounds of: 12 pullups 21 KB Swings (35/53) Then, Cash Out: 25 Thrusters (55/75)

WOD 16 min AMRAP ROW 250m/Bike 500m 8 floor wipers w: a press (95/135) 8 Devil Dogs (35/50) ABVENT 20 TTB 30 Russian Twists 40 Jack knives 50 Dying Bugsj

WOD 18-15-12-9-6-3 of: Back Squats Power Cleans *between each set do 1 wall Walk and 25 Hollow Rocks Abvent 2 mins Max toes to bar!

HAPPY BIRTHDAY LINDSAY!!! 12/4/96 age 29 Warm up: Stretch together Hand Stand Push ups 3 rounds of 8 per 2 mins PVC SNATCH PRO WOD 1st Round of: 29 Lateral Bar Hops 29 1st Round = DB Snatches (35/50) 29 KB Swings (35/53)5 2nd Round is: 29 Power Snatches (65/95) 29 Burpees 29 Lateral Bar Hops Ascending order Rope climbs ,? MAX 5 29 MINUTE CAP!!! ABVEsNT: 50 Bicycles 50 Dying Bugs 50 Russian Twists

WOD 2,4,6,…12…2 DEADLIFTS (155, 225) Box Jumps EMO2M 10 Mountain Climbers 21 min Time cap!!! “ABVENT: Tabata Alt. KNEES TO ELBOWS!! 2 min Pkank!