Siteplicity

830 and 12 class only today ( Merry Christmas , classes will resume MONDAY ) Partner wod run 400m together 30 push press 30 Sumo deadlift high pull Use 95 / 65 barbell respectively

12 / 23 / 21 7 Rounds 10 Ring dips 10 KBS 10 Cal Row

12 / 22 / 21 A. front squat 8 x 3 B. Cash out 200 cals with a partner for time

12 / 21 / 21 3 rounds 500m run 25 toes to bar

12 / 20 / 21 AMRAP 15 10 power snatch 95/ 65 20 push ups 40 Double unders

WOD 12 – 17 – 21 20 min amrap – partner wod 30 cal bike , ski or row 30 step ups with DB 50 / 35 30 DB snatch 50 / 35

WOD 12 – 16 – 21 3 rounds 250m run 25 pull ups 250m run 25 wall balls

WOD 12 – 15 – 21 A. ( 5 – 3 – 2 ) x 3 Squat wave B. Cash out 12 min abs 3 rounds 1 min situp 1 min hollow rock 1 min plank rest 1 min

WOD 12 – 14 – 21 100m run 10 – 1 clean 135 / 95 1 – 10 burpee over the bar

WOD 12 – 13 – 21 20 min or 10 rounds 10 cal row 10 box jump 24 / 20 10 push press 115 / 75