12/1/7 December.

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REMINDER: Only 2 classes today, 6am and Noon.

The gym will be closed after noon class for competition set up.

We’d like it if you’d stop by Saturday and see all the hard work that’s gone into making this weekends event possible!

Warm Up:

12/9 Calorie Row
Gym Length:
Seal Crawl Across gym: Every 6 steps alternate b/w 2 pike ups and 2 push ups.
————–
Broad Jump x 5
Air Squat x 10
15 Hollow Swings
OHS (PVC) x 10
Box Jump x 5
————–
3-5-7
(barbell)
RDL
HPC
Front Squat
BTN Push Press

Skill, Strength, or Mobility:

Inside 18 Minutes, work up to a max Snatch, or, Clean & Jerk

WOD:

12 Minute AMRAP:
25 Pull Ups
50 Calorie Row
100 Overhead Squats (45/45)
50 Box Jumps
25 Pull Ups

L2: Kipping ring rows.