Monday, December 21st

ANNOUNCEMENTS:
Thursday, December 24th, Christmas Eve – Open Gym from 5:30-8:00AM
Friday, December 25th, Christmas Day – Closed
Saturday, December 26th – Open Gym from 8-10:00AM

PRE:
3-4 rounds, for WEIGHT, of:
10-15 Dumbbell Bench Presses (if you use the 50# dumbbells then go for max reps every time)
10-12 Ring Rows

WOD:
In teams (if needed) relay through to complete 4 rounds each of:
500 Meter Row/Ski
30 Kettlebell Swings OR 15 Hang Power Cleans (135/95)
15 Pull-Ups OR Chest-To-Bar Pull-Ups
15 Wallballs

ADVANCED: EMOM, for 15 minutes, complete:
30 Double-Unders + 3 Bar Muscle-Ups (1st)
10-15 Ring Push-Ups (2nd)
10 Toes-To-Bar (3rd)

WEIGHTLIFTING:
Jerk – 5×2@70%
Push Press – 4×3@70%
Back Squat – 4×3@70%