December 1st our Christmas special on Amazon Local begins.

Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% sprints. Part #2: 20-snatch grip dead-lifts, 15-hang power snatches, 10-OH Squats.

Strength: Ladies three sets of max rep ring push-ups NO KNEES! Men Three sets of max ring fly push-ups.

WOD: AMRAP in 15:00 of 10-95/65 OH Squats and 20-over bar jumps.

L-1: 55/35

Games Prep: Three rounds of 15-wall ball and 15-chest to bar pull-ups.

Recovery: Banded shoulder and banded hamstring stretch.

Congratulations Dea!

May your days be blessed with happiness and your nights be filled with tranquil dreams.