Saturday, 12/26 (UPDATED)

REMINDER: There will be one class only at both locations on Saturday, Dec. 26 at Noon. (programming will be for a 90min class). All other classes and Open Gym have been cancelled.

UPDATE: 2015 Christmas Workout!

Warm-Up
3 Rounds
10 Pause Squats
10 Reverse Hand Spider Lunges
5 PVC Dislocates
5 PVC BTN Thrusters
5 Tube Sword Pulls/ side

Workout
Prep (10 Min):
2 rounds (Bar, light) of
2 Hang Hi Pulls
2 Hang Power Clean
2 Front Squats
2 Push Press

then,

2 rounds (light, moderate) of
2 Power Cleans
2 Thrusters
1 Back Squat
1 BTN Push press

Met-Con = 12 Days Of Christmas (50 min cap)
1 Bear Complex (M:115/95/75 W:73/63/45)
2 DB Renegade Rows
3 HSPU (scale to 3 Wall Walkers)
4 Alt DB Snatch
5 Pull-ups
6 Box Jumps
7 T2B
8 DB Thrusters
9 Burpees
10 Wall Ball 20/14#
11 Ground to Overhead (M:115/95/75 W:73/63/45)
12 12 OH Plate Lunges

Bear Complex:
1 Round = 3 Reps
1 Rep = 1 Clean + 1 Front Squat + 1 S2OH + 1 Back Squat + 1 BTN to OH

DB Renegade Row:
1 Rep = Push-up + Row L + Push-up + Row R