Monday, 12/31/18 Strength Every 2 Minutes for 3 Sets: 6 Back Squats WOD 10 Rounds: 9 Kettlebell Swings (53#/35#) 6 Handstand Push Ups 3 Bar Muscle Ups

Friday, 12/28/18 WOD For Time: 75/60 Calorie Row 100′ Dumbbell Front Rack Walking Lunge (50#/35#) 75 Burpees to Bar 100′ Dumbbell Front Rack Walking Lunge (50#/35#)

Thursday, 12/27/18 WOD 8 Minute AMRAP: 15 Power Snatch (95#/65#) 50 Double Unders Core Strength 9 Minute EMOM: Minute 1: 15 V Ups Minute 2: 30 Russian Twist Minute 3: 45 Second Plank Hold

Wednesday, 12/26/18 Strength Every 2 Minutes for 3 Sets: 6 Front Squats WOD For Time: Cash In: 1k Bike 21-15-9 Wall Balls (30#/20#) Chest to Bar Pull Ups Cash Out: 1k Bike

Friday, 12/21/18 Gymnastics 5 Rounds: 45 Second Max Rope Climbs 45 Second Rest WOD 7 Minute AMRAP: 10 Kettlebell Swings (53#/35#) 10 Kettlebell Box Step Up and Overs (24/20) *Add 5 Reps Every Round

Thursday, 12/20/18 WOD Clean Complex 10 Sets (1 Every 2 Minutes): 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat *Build in weight each set

Wednesday, 12/19/18 WOD “Biking Jerry” For Time: 1 Mile Run 5k Bike 1 Mile Run

Tuesday, 12/18/18 WOD For Time: 10-8-6-4-2 Power Snatch (135#/95#) *10 Box Jumps (30″/24″) after each round Core Strength 4×15 GHD Sit Ups

Monday, 12/17/18 WOD 14 Minute AMRAP: 1k Row In remaining time… Max Rounds of Cindy *Cindy= 5 Pull Ups, 10 Push Ups, 15 Air Squats

Friday, 12/14/18 WOD 15 Minute AMRAP: 15 Overhead Squats (95#/65#) 30 Double Unders 15 Toes to Bar 30 Double Unders