WAarm up Cardio 4 mins Stretch/Bands 4 mins 1 min rach: Hang Wall sit Dying Bugs Hole Sit Lunge walks Plank Air Squats Pvc Power Clean Pro WOD 6 min :30/:30’s Alt. Power Cleans (75/115) Ring Rows 2 min rest Then, 10 min AMRAP : 6 Power Cleans 6 Box Step ups w/ Db (35/50)

Bulgarian Split Squats 3x8 WOD 18-12-9-6-3 Deadlifts (155/225) Bar over burpees Wall Balls

Is it HUMP DAY already??? Let’s go!! Congrats to Chrissy winning $10 wawa gift card with the best snow workout!!! Warm up Own stretch - 3 mins Cardio -3 mins2 KB oh walk 2 mins Abs Circle Bar Hang - 1 min PVC 1-Arm Rows 2-8, 2-6, 2-4, 2-3 ( STRENGTH BABY!! Squat Pro WOD 40 Dubs 14 min EMOM Alt 11 Back Squats (115/155) 15-20 push ups Then, 2 min max pull ups

I know we had a couple of good workouts with the snow but…LET’S GOOOO!!! Warm up 3 mins cardio 2 mins band 1 min Dying Bugs 1 min hole sit 1 min Hang (:30 shoulder blades - squeeze) 1 min Hand Stand Rock (feet on wall) 1 min Wall Sit 1 min Dying Bugz PVC WOD 3 Rounds of: 21 Hang Power Snatches (55/75) (e = 65/95) 7 Devil Dogz (35/50) 3 wall Walks

4:30 and 5:45 classes are on!! LET’s GOOO!!

No morning Classes . I will post a wod in the afternoon if we have pm classes YES, 2 classes — 4:30 and 5:45 ARE ON!!

We will be closed Sundsy due to weather conditions! I would like you to do this Sunday workout out in the snow and videotape it, submit to us. Fun time.!!! SUNDAY  “HOME” workout:: ***3 SNOW ANGELS*** ***40 PUSH UPS*** ***20 Sit Ups*** ***1 SNOW DIVE**^ ***20 BURPEES*** ***20MOUNTAIN CLIMBERS*** You can get full credit for an in-house workout by submitting a video of you doing any type of work-out outside in the snow. You can get double the points if you do the work out above