In honor of Nghi & Martha's upcoming marriage. . .

Warm up:  400 m run; 2 x 10 lunges, 10 push ups, 10 sit ups, 5 ring rows       

Skill Focus: Front Rack BB Lunge / DB Floor Press
Warm up to working weight

Front Rack BB Lunge 10, 10, 10, 10 (5R, 5L)
DB floor press x 6-8 for 4 sets

Skill & Focus:  set up and movement review

Level 3 115#/80#;
Level 2 95#/65#;
Level 1 prn

Lunge (bw, 1 R + 1 L = 1)
Push up
Chin up
Deadlifts
Power cleans
Butterfly sit ups
3 min rest

Warm up: 400 m run; 2 x 10 squats, pvc/light good mornings, 10 spiderman lunges, 10 alt walking toe touches,  10 sit ups, 5 pull ups

Mobility:  Quads/hams (30 s squat hold, figure 4's, roll out)

Skill Focus: Back Squat the Reindeer’s load

WARM UP: Make up a warm up the. Switch with a partner!

SKILL: pull ups and bar muscle ups

WOD: CF Kids can WOD like their parents!

4, 4 min rds + 1 min rest:  as many reps as you can in the minute

tire flips
box jumps

Level 3
1 100m run
2 hspu no mat/abmat
3 MB get-ups 20/14
4 front squats 155/115
5 Russian swings 70/53
6 box jumps 30/24
7 wall balls 20/14
8 Christmas kb twist
9 pull-ups
10 OH walking lunges 45/25

Warm up: 500 m row/400 m run; 1 x 10 pass thrus, windmills, good mornings, ohs, push press; 10 push ups, 10 ring rows, 10 sit ups, 10 ply0 push ups, 10 sit ups

Skill Focus: Floor Press
Warm up and build to a. . .

Floor press 5 rm

Warm up:  300 m row/run, 10 pass thrus, 10 windmills; 2x 10 db thrusters, swings, sit ups

Mobility:  hips/glutes/lats

Skill Focus: Zercher Squat
Warm up and build to a. . .

Zercher Squat 3RM  (from a rack)

WOD: