Today's classes will be open gym style:  5:15 to 7:15am and 8:30 to 10:30am.  Please give yourself enough time to complete the WOD within the allotted open gym times. Thank You. 12 Days of Christmas 1: Muscle up or 2 pull-ups + 2 dips 2: DB strict press (75/55)(55/35) 3: Deck Squats (55/35) 4: Pull-Ups 5: Burpees 6: Sit-ups 7: Push-Ups 8: Box Jumps 9: Wall-Balls 10: KBS (70/55)(55/35) 11: DB Thrusters (55/35)(35/25) 12: Cal. row or bike PureFit: 12 Days of Christmas 1: KB Deadlift 2: DB strict press 3: Squats 4: Ring Rows 5: Burpees 6: Sit-ups 7: Push-Ups 8: Box Step-ups 9: Wall-Balls 10: KBS 11: DB Thrusters 12: Cal. row or bike   MWOD Pre-WOD: Thoracic Spine Lacrosse Ball Smash - Lie on your back with lacrosse ball on high trapezius(next to spine where neck and torso meet). Place the plate or medicine ball on your chest. Wrap arms around plate or ball.  Place feet flat on the floor and bridge hips up. Bring same side arm into the overhead position with thumb pointed towards the floor.Spend about a minute smashing tissues with arm biased in overhead position. Then move lacrosse ball down an inch and repeat.  Repeat whole sequence on the other side. Post-WOD: Foam roll high hip- lie on your side with foam roller on the high hip/glute.  Scissor kick legs, placing bottom leg in back on top leg in front. Keep bottom, back leg straight and behind you at all times.  Slowly roll forward from the glute to the front of the hip/high hip flexors. Roll back and forth moving slowly down the leg into and down the quadriceps.  2-3 minutes each leg.