2020-12-21

Just wanted to say THANK YOU to everyone who helped make our Toy Drive a success! I dropped off all the wonderful items today! They were surprised to see how much stuff I had! You all are amazing! Proud to have such amazing members! 🙂

Monday

Back squat

2-3 sets of warm up

1 set of 20 at 5-10 lbs heavier than last week

6 Rds

200 meter run

8 thrusters

6 burpees over bar

4 Bar muscle up or 6 pull ups

Rest 2 min

Tuesday

Snatch

Emom x 5 min

High hang power snatch + hang power snatch + power snatch

Rest 1 min

5 minutes to find heavy snatch

30 burpees

20 hang cleans

10 shoulder to overhead

20 hang cleans

30 burpees

Wednesday

10 minutes to complete

5 sets of complex

Power clean + hang squat clean + jerk

12 DAYS OF CHRISTMAS

1 wall walk

2 db hang clean and jerk

3 slam balls

4 burpee pull up

5 db thruster

6 ring dip

7 wall ball

8 db snatch

9 toes to bar

10 calories

11 swings

12 box jumps

Thursday/Friday- CLOSED For Christmas 🙂