3 rounds for time 500m row 20 box step ups (holding 35/55 kb) 12 pullups EMOTM x 7 – Snatch 1 rep at 90% each minute   BACK SQUAT 3 sets of 5 Holiday Schedule Christmas Eve: Open Gym 7-9am Christmas Day: CLOSED New Years Eve: 5:30am & 8:30 am ONLY New Years Day: CLOSED […]

Teams of 3: 7 rds Station 1 (pace setter)- 10 Deck Squats 20/15 med ball Station 2- max rep SDLHP 75/55 Station 3- Rest *Score= SDLHP total team reps

1. Conditioning Amrap 10: 15 Wall Ball 12 Box Jump 9 CTB Pull-Ups 2. Skills EMOM x 6 3 position Squat or Split Snatch 75% Pockets Above Knee Below Knee

Rest Day!

1. Teams of 2 (1 athlete works at a time) 3 rds 50 Wall Ball 50 Box Jump Overs 50 Burpees 50 Cal. Row 2. Skills 2×10 unbroken Squat Cleans- if set bar down do 5 burpees