Announcements

HOLIDAY EXTRAVAGANZA THIS SATURDAY!!
-We hope to see you all there for food, fun, and general merriment. 

More PUSH-UPS this week, lets keep building strength and adding to those gainz. 
*If you miss a class, try to get those push-ups in at home. Remember the more you do them - the more of them you can do.

Fundamentals

F1 - Squats, Thruster, Pull-up
7:00 AM

Warm Up

Coaches Warm-Up,

Be ready to start at class time, or you'll miss it.

Joint Prep

GROUP CIRCLE
+ 12-15 *RING* PUSH-UPS

-THEN -
2 ROUNDS
4 INCH WORMS
6 COSSACK SQUATS
8 SAMSON STRETCH

WOD - BEAR COMPLEX "STRENGTH"

FIND THE HEAVIEST SET OF 7 ROUNDS OF:
POWER CLEAN
FRONT SQUAT
PUSH PRESS
BACK SQUAT
PUSH PRESS

*7 ROUNDS NEED TO BE UNBROKEN FOR RX

WOD 2 - 12/11/2018 - WOD 2

6min AMRAP
*AT FINAL BEAR COMPLEX WEIGHT

CLIMB LADDER (1,2,3,4) OF:
DEADLIFT
PULL-UPS

**SCORE IS THE ROUND YOU ENDED IN PLUS THE REPS COMPLETED
SCALE PULLUPS W/OUT BANDS

Core / Cool Down

60 PENGUINS
(SIDE CRUNCH HEEL TOUCHES)
+
12-15 PUSH-UPS

RedLine Warm-Up

4 ROUNDS
1 on / :90 off

AMRAP OF:
8 DBL KB/DB DEADLIFT
6 DBL KB/DB BENT ROW
4 DBL KB/DB PUSH PRESS

RedLine

4 ROUNDS
4 on / 1 off

BUY IN: 25 WALL BALLS
AMRAP OF: 20 DUs
                     15 SIT-UPS
                     10 PLATE RUSSIAN TWISTS
                      5 PUSH-UPS