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

Warm up 6 mins cardio 3 mins bands/sym 1 min bar hang 1 min hole sit 1 min plank hold PVC WOD 16 min :30/:30’s ALTERNATE mins. 0 and Evens: Deadlifts (155/225) Odds: Devil Dogs (35/50)

HAPPY BDAY MAGGIE WELSH AGE ? Warm up W/ Kettlebell: Walk around 2 mins (some overhead) 20 2 handed side swings (not OH) 3 mins cardio Abs Circle Lunge walk - 1 minute PVC 4 min EMOM 8 HSPU’s (Strict til fail, then finish kips) SNATCH BAR WARM UP w/ bar only WOD Happy BdY WOD Row 500m(450m)/Bike 1100m/950f Bear crawl up n back about 50m) Then, 2 Rounds of: 18 Power Snatches (75/115) 18 Mountain Climbers 18 KB Swings (35/53) 18 High knees sprint

WARM UP RUN 1 lap 3 mins bands/cross symmetry 3 mins cardio PVC Squat PRO. WOD INSIDE/OUTSIDE 5 Rounds 2mins each (4 mins=1 round) Inside - obstacle course Outside - DB snatches AND/OR Front Squats