Hey guys we know it’s Christmas Eve tomorrow but we will still be open for our normal open gym hours from 9am-noon! Please feel free to stop by and either do your own open gym or make up a WOD you missed from this past week! If we don’t see you tomorrow, we wish you the HAPPIEST OF HOLIDAYS!!

Strength:

Back squat 2RM

Metcon:

EMOM 12

Min 1: 15 cal assault bike

Min 2: 8 strict pull ups

Min 3: 10 back squats (135/95)

Strength/Skill:

Tall box jump

Metcon:

3 rounds for time:

400m run

30 box jumps (20/24)

30 kbs (36/53)

Strength: 

Deadlift

Metcon:

AMRAP 3:
75 DU Buy-In
15 Deadlifts (135/95)
15 Ghd Sit Ups
Rest 3:00
AMRAP 3:
75 DU Buy-in
10 Deadlifts (185/115)
10 Ghd Sit Ups
Rest 3:00
AMRAP 3:
75 DU Buy-in
5 Deadlifts (225/135)
5 Ghd Sit Ups

Great work today guys! We know it was a taxing workout so we are changing pace tomorrow. Here’s what we got.

Strength:

Jerk

Metcon:

3 Rounds:
500 Meter Row
12 Push Jerks (155/105)
15 T2B