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

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