25 Minute AMRAP:
2 Ring Dips
2 Med Ball Cleans (20/14)
2 Ring Push-ups
2 Ball Slams (30/20)
*Add 2 reps each round until time ends.

15 Minute Partner WOD
Partner A: Run 400 meters
Partner B: Row for max meters until partner returns from the run
*Switch and repeat until time ends

Complete for Time Individually:
100 Walking Lunges

21-15-9
Push Press (105/75)
Box Jump-Overs (24/20)
Toes to Bar

Complete for Time:
100 Double Unders
30 Pistols
100 Double Unders
20 Pistols
100 Double Unders
10 Pistols

Complete for Time & Quality:
50 Squat Snatch (95/65)

Endurance WOD (7:45am)
Run an aerobic mile
The 700 Club:
100 Kb Swings (50/35)
100 Box Jumps (24/20)
300 Double Unders
100 Box Jumps
100 Kb Swings

Community WOD (10:00am)
15 Minute AMRAP:
10 Kb Swings
10 Box Jumps
30 Double Unders or 60 Singles

Max Rep Back Squat
On a 5 minute running clock, complete max reps back squats without setting the bar down. (95/65)

Complete 3 Rounds for Time:
20 Db Snatch, alternating arms (40/30)
15 Deadlift (155/115)

Cash In:
30 Plate Ground to Overhead (45/25)
10-9-8-7-6-5-4-3-2-1
Goblet Squats (70/50)
Burpee Pull-ups
Cash Out:
30 Plate Ground to Overhead (45/25)

8 Minute EMOM:
1 Power Clean + 1 Hang Squat Clean
(work up to WOD weight)

20 Minute AMRAP:
5 Squat Cleans (135/95)
400 meter Run

Sessions:6 is closed for the holiday.

Enjoy your family, be safe and we’ll see you tomorrow!