SCHEDULE ANNOUNCEMENT:

Dec 26th - 9AM and 10AM Classes Only

Dec 31st - 9AM and 10AM Classes Only

Closed New Years Day

STRENGTH/SKILL

5 Sets:

Push Press x3 reps; Build to 3RM

F: 6-8 reps 2DB Push Press w/1 second hold overhead

P/S: Build to tough set of 3 reps

WOD

4 Rounds;

45 sec on; 15 sec to rotate;

rest 1 min after all 3 stations

1. Box Jump + Step Down

F: Box Jump or Step Up/Step Down

P/S: Box Jump + Step Down 24/20"

2. Single Arm DB Push Press;

alt arms as needed; goal is to try &

have limited rest here

all groups

3. Row for Cal

all groups

rest 1 min after all 3 stations

start at worst station & rotate through

Score is total reps combined