Friday 12.18

Reminder there is no 3:00pm Open Gym and no 4:15pm class on Friday for THIS Friday only.

Thank you to everyone who donated toys this year for Toys for Tots. The Teamsters Local 25 said it was a banner year. What a cool thing to end this crazy year with. You are all the best!

FRIDAY
Strength: Thruster, rack or floor
EMOM 10m: 2 reps

WOD: 20m AMRAP
8 Toes to Bar
10 Hang Clean and Jerk 95/65
14 Cal Row (AB 14/11)

S: 8 Situps, 75/55, 10/8 Cal
L1: Weighted Situps
Rx+: 115/75

Extra Work
1. 50 Front Squat 70% 1rm
-Every 10 reps perform 10 DB Snatch, 5/5, heaviest able

HomeWOD
Core: 3m AMRAP
10 Side Plank Hip Raises, each side
10 V Ups
rest 1m
3m AMRAP
30 Bicycle Situps
30 Flutter Kicks
rest 1m
3m AMRAP
10 Hip Bridge Leg Raises, 5/5
10 Squat Side Hop

WOD: 21-15-9
10ft Side Shuffle
6″ Side to Side Hop (back and forth is 1)
Burpee Broad Jumps, 3/2′