WOD

James

9 Minute Ladder: (3,6,9,12,15,18,etc…)
T2B
Box jumps (30/24)

4 Rounds: not for time
3 Legless rope climbs
50′ Handstand walk

Box Brief:
Don’t forget to mobilize this week!

Gifford

8:30 class

3 Position Power Snatch:
Build in weight from above the knee, below the knee and the floor

12 Minute EMOM:
Minute 1 – 5 Power snatches @75% of today’s complex
Minute 2 – 15/12 Calorie row
Minute 3 – 15 Sit-ups

Box Brief:
This Saturday’s classes are cancelled for the next phase of our renovation.

Alex M

Rope climb drills!

2o Minute AMRAP:
1 Round “Cindy”
1 Clean and jerk (135/95)
1 Round “Cindy”
2 Clean and jerks (135/95)
1 Round “Cindy”
3 Clean and jerks (135/95)
Etc…
Clean and jerk repetitions increase my 1 after each round is complete.

Box Brief:
Monday’s classes are normal schedule.

Keagan

Split jerk warm-up

15 Minute AMRAP:
12 Box jumps (30/24)
9 Power snatch (115/80)
6 Bar muscle-ups

Box Brief:
Friday’s 6:30pm & 7:30pm classes are cancelled.

Don’t forget your ugly sweater for Saturday’s workout!

Brad W

New Jake

Deadlift
8 – 8 – 8 – 8

For Time:
500 Meter row

Box Brief:
This Saturday bring your ugliest sweater for the workout!  Classes will run normal.

Tomorrow is Bring a Friend Day.

3:30pm class

Justin and David K

3 Minute AMRAP:
3 Power cleans (135/95)
3 Front squats (135/95)
3 Push jerks (135/95)
3-minute rest

3 Minute AMRAP:
3 Power cleans (155/105)
3 Front squats (155/105)
3 Push jerks (155/105)
 3-minute rest

3 Minute AMRAP:
3 Power cleans (185/135)
3 Front squats (185/135)
3 Push jerks (185/135)

Box Brief:
Bring a Friend Day is happening this Thursday.  We’ll see you and your friends there.

11:30am class

Post workout picture

3 Rounds:
20 Burpees
30 KBS (53/36)
30 Wall balls (20/14)
20 C2B pull-ups

Box Brief:
A reminder, bring the Angel Tree presents to the gym by Tuesday. Wrapped with the tag taped on the top. Thank you!

This Thursday is Bring a Friend day!

The 6:30 & 7:30pm classes will be cancelled this Friday to bring on the Christmas weekend.

Suito