Christmas Schedule

December 22nd – No 6:30pm class. All other classes as usual.
December 23rd – Open only 9am-11am.
December 25th – Closed.

Strength / Skillwork

Shoulder Press
3-3-3-1-1-1
Warm-up sets @ 3 reps, 55-65-75%
Working sets @ 1 rep, 85-95-100% PR

WOD

Happy 31st Birthday Jeff Cisowski, 12/17/1986
Teams of 3
:31 Intervals
12 of Each:

• Russian KBS
• Double-Unders
• Ball Slam
• REST

(48 Rounds)

– Everyone start on 1 of the active stations and every :31 rotate to the next station.
– Everyone gets their rest after their Ball Slam station.
– Each team member will do each station 12x.
-Keep a separate board for the KBS, Jump rope and Ball Slam.
– Count up ALL the reps from each category and put them into WODify. It will add the 3 together for the final teams score. EVERY Rep is 1 point.
Rx+: Everyone must D/U 55/35# KB, 50/30# SB
Rx: Everyone must do Singles, 35/25# KB, 30/20# SB

Elements

4 Rounds of:

• 12 Push-ups
• 17 Ring Rows
• 19 Air Squats
• 86 Flutter Kicks (1-ct)