Warm up
Row 750
40 Airsquats
Grab an empty bar
10 squats with an empty bar. sit in the bottom position for 5 seconds core tight, back tight, no slouching, coaches are going to fix your bottom positions.

Strength
Back Squats
8,8,6,6,4,4+
work from 70 percent to about 85… last set is as many reps as possible.. USE SPOTTERS!

Wod
30-20-10
Deadlifts 185/135
Pistols (air squat, just double the numbers)
Hand Release Push ups

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-