Warm up
THUNDERSTRUCK

Strength
Bench Press
Sets of 10,
10,10,10,10

Wod—- lets go long and light
25 minutes
60 cal bike buy in
-Then Amrap of-
10 Kb swings 55/35
15 Burpees
20 Rower Cals (use whatever rower in open if there are more people than rowers.. this is not a crisis situation.. you wont have to wait more than 30 seconds, someone will be done)

Warm up-
4 rounds
20 high knees walks
10 over head squats with a 2 second pause at the bottom

Strength
10 Minute Emom
2 Power position Power clean (start in the power position which we will go over, clean the bar, no squat)
1 power position squat clean

Wod-
10 minutes Amrap
5 Squat clean and jerk 155/105
40 Double unders

Not posting the wod today.

Show up, Santa was here over the weekend…

There will be a mini-contest posted on the board for a chance to win $25 in merch!

Thank you everyone for being part of and building this awesome community!

Wod starts at 10:15 sharp. be warmed up and have your equipment ready. We will figure out how not to have 600 bars out for this wod.. not every team needs their own bar.
Teams of 2
2 minutes per station

Wall Balls
BIke for cals
sit ups
Clusters 135/95
kettle bell swings

Rest 3 minutes

Repeat 2 more times-

8am- Endurance
Partner up
10 rounds each
1 minute of rowing each, alternate with your partner
we will set the rowers so you have 30 second transition time. thats one minute and 30 seconds of break every round. Push yourself

Workout 2
10 Minutes Biking with a partner for max cals
Switch whenever you want.. but when you switch you both have to do 3 burpeees

9am- Mobility with Tanya

10am
Chipper time-
Teams of 2
30 Minute Amrap
100 Dumbbell front squat 50/35
80 Dumbbell Push Presses
60 Dumbbell snatches
40 Dumbbell thrusters
20 Man Makers

If you finish the list once…. start back over at front squats.