Strength/Skill:

Negative Push Ups

Metcon:

AMRAP 16:

300 M Run

16 Ring Rows

8 Burpee Box Overs

28 Abmat Sit Ups

JUST A REMINDER: ONLY MORNING CLASSES TODAY! (6, 7:30, 9, 10 and open gym at 11 AM) All afternoon classes have been cancelled for New Years Eve. Tues Jan 1 will be back to a normal full schedule! So bring in those New Years resolutions to any class Tuesday and start off 2019 right!!

Metcon:

”Diane”

For Time:

21-15-9

Deadlifts (225/155)

Handstand Push Ups

Strength/Skill

Handstand Push Up Practice

Strength/Skill:

-EMOM 10:

Min 1: Max Backsquats (@60%)

Min 2: Rest

– 3 Sets Banded Oblique Twists

– For Time:

50 GHD Sit Ups

– 4 Sets Dumbbell Lateral Raises

Mobility

Metcon:

In Teams Of 2:

AMRAP 30:

40 Handstand Push Ups

40 Lunges

40 Pull Ups

40 Box Jumps

40 Kettlebell Swings

Strength/Skill:

Front Squat

Metcon:

Part A:

AMRAP 5:

10 Toes 2 Bar

8 Thrusters (95/65)

Part B:

5 Min Bike / Row