Friday (or Thursday)- December 19/20

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements

*Pec Stretch x :30 each

*Single Arm KB Press x 10 each


A. Bench Press

3 x 5

(5-10# more than last Tuesday)

B. “Spin Cycle”

AMRAP 18:00

30 Push-Ups

30/21 Calorie Bike

60 Double Unders/90 Single Unders

C. Buy-Out

Quad Smash x 2:00 each

5 Way Shoulders x 1:00 each

**Holiday Open WOD #4 scores must be submitted by Thursday 12/19 at 7pm to count!

**Holiday Open WOD #5 scores must be submitted by Tuesday 12/24 at 9am.

**Holiday schedule:

Monday 12/23 Normal classes

Tuesday 12/24 8:00am only

Wednesday 12/25 closed- MERRY CHRISTMAS! Thursday 12/26 closed

Friday 12/27- Monday 12/30 Normal classes

Tuesday 12/31 7:00am + 9:00am only

Wednesday 1/1 closed- HAPPY NEW YEAR!

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