ANNOUNCEMENTS

Holiday Schedule Update:

• Tuesday, December 24th – 9am ONLY (12 Days of Christmas WOD)
• Wednesday, December 25th – CLOSED FOR CHRISTMAS
• Tuesday, December 31st – NO EVENING CLASSES
• Wednesday, January 1st – 9am ONLY

SWOD

4 sets of:
Overhead Press x 5 reps

– start at 50% of your 1rm and increase each set
– perform 10 Ring Rows w/ Lateral Extension (alternate each rep) after each set

WOD

For time (14 min cap)
Row 500m

5 Power Snatches
1 Overhead Squat
4 Power Snatches
2 Overhead Squats
3 Power Snatches
3 Overhead Squats
2 Power Snatches
4 Overhead Squats
1 Power Snatch
5 Overhead Squats

Row 500m

5 Deadlifts
1 Power Clean
4 Deadlifts
2 Power Cleans
3 Deadlifts
3 Power Cleans
2 Deadlifts
4 Power Cleans
1 Deadlift
5 Power Cleans

Row 500m

PS/OHS – 95#/65#
DL/PC – 135#/95#