Warm up Cardio 3 mins Bands/cross sym 3 mins KB OH Walk 4 lengths Lunge walk -4 lengths 1 min bar hang 1 min plank hold Snatch Pro Pendlay Rows 4x6 - heavy WOD 12 Rounds of 4 Power Snatches (65/95) Floor Press wipers until :45 (count presses) ***WE WILL BE WORKING 1 min RESTING :45

Same board warm up Then, Abstraction!!! WOD 4 rounds of 10 Back Squat (95/135) 12 Lateral Bar Hops 14 DB Snatches Rest 1 min Then, 50 KB Swings for time

HOLIDAY PARTY DECEMBER 19, 7pm WOD 5 Rounds 3 mins to complete- 250m row/500m bike 8 Thrusters (65/95) E (75/115) 4 wall Walk Walks 2 sprawl burpee Broad jumps

ATTENTION: OUR HOLIDAY PARTY WILL BE FRIDAY DECEMBER 19, 7pm HERE AT THE BOX - there will not be a 4:30pm class. Saturday WOD: Not CHAD !!! (1000 box step ups) But… Take off a zero. Divide by 2. Add 5. Divide by 5 Reps = 11 of each movement (try to break no more than once within a movement) 5 Rounds 11 box Step ups w/ DB (35/50) 11 Devil Dogz (35/50) 11 1-Arm Rows (35/50) 11 Toes to Bar 11 Ring Pushups

1 min. Stations 24 mins WOD MOUNTAIN CLIMBERS HANG POWER SNATCHES (55/75) KB Swings BAR OVER BURPEES Back Squats Rest

WOD 21-15-9-3 of: Push Presses (75/115) Pull Ups Double Unders X2 Dying Bugz

Warm up Die Roll outs and Coach Mike choice 1-Arm Rows 4x6 WOD 16 mins “Death By” Power Cleans and 3 Burpees Start at 1, go to true failure Power Cleans (75/115) Fail - go to 3 and 3