Skill:
Class Skill
WOD:
Class WOD
Accessory:
E2MOM x 5 rounds
4 TnG Power Snatch
*Start around 75% and increase if reps are clean and feels good.

Skill: 4 rounds, alternating through movements
:20 on / :20 off
Right Side Pillar
Jump Ropes
Left Side Pillar
Jump Ropes

WOD: Teams of 2
3 rounds each

Barbell Cycling – Shoulder 2 Overhead
10 reps @ 40%
8 reps @ 50%
6 reps @ 60%
4 reps @ 70%
2 reps @ 80%
*200m run/250m row/500m AAB to be done at RECOVERY pace after each set (does not have to be

Skill
Class Skill
WOD:
Class WOD
Accessory:
Every :90 for 10 rounds, alternate movements
Min 1) 12 GHD Sit Ups
Min 2) 30ft HSW

Skill: 15 minutes to review/practice Rope Climb technique

WOD: Every 4 minutes for 5 rounds
Run 200m
15 Russian KB Swings 53/35
1 Rope Climb

MERRY CHRISTMAS!

Merry Christmas and Happy Holidays!

WOD: 12 Days of Christmas – Jaguar Edition
1(00)m run
2 Shoulder 2 Overhead 115/75
3 Hang Power Cleans 115/75
4 Deadlifts
5 Ring Dips
6 Sit ups
7 KB swings 70/53
8 Box Jumps 24/20

Barbell Cycling: Hang Power Cleans
EMOM x 5
7 reps
Rest 2 minutes
EMOM x 5
5 reps
EMOM x 3
3 reps

WOD: For Time
600m row
60 Wall balls

Skill:
Power Clean
EMOM x 5
5 reps, starting at 70%.  Move up if reps are clean
WOD:
Class WOD
Accessory:
Deadlift
1 x 6 @ 62.5%
1 x 5 @ 72.5%
1 x 4 @ 82.5%
1 x 1 @ 92.5%