CFE:

1 x 800m run, 10 GHD sit-ups, 30 sec rest
2 x 600m run, 20 V ups, 30 sec rest
4 x 400m run, 30 Superman, 30 sec rest
Then 3 rds for quality:
6 strict supine ring rows
8 strict ring dips
1min plank

CF:

1. Warm-Up

1 Minute
Wide PVC Pass Throughs 
Active Samson

1 Minute
PVC Around the Worlds 
Active Spidermans

1 Minute AMRAP (For Quality)
3 Push-ups 
5 Sit-ups 
7 PVC Overhead Squats

2. Strength

OVERHEAD SQUAT

Build to a heavy set of 5

3. Conditioning

“DEAD ARM”

AMRAP 12:
5 Strict Handstand Push-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

Altered Holiday Schedule:

December 24th- Open Gym 8-11am 
December 25th- Closed
December 26th- Normal Schedule (HOWEVER NO CHILD CARE)
December 31st- Open Gym 8-10am, WOD at 10am
January 1st- 7:30am, 9:00am, and Open Gym 3-5pm WOD at 5:00pm.