Monday 12.21.20

Christmas Schedule:

12/24 – 5am & 9am (5am class will not have a coach, but some of the 5am crew want to do the Christmas WOD before work. Feel free to join them:)

12/25 – No Classes

12/31 – No 5:45pm Class

1/1 – 9am Open Gym (with an optional WOD)


2 min row

10 Banded Side Steps

10 Air Squats

10 Worlds Greatest

10 Samson Lunges

5 Push-ups to Down Dog

15 Banded Pullaparts

10 Scap Retractions

5 Kip Swings

3 Pulllups

Barbell Warmup + Thrusters


Back Squat

5-3-1-3-5 @ 70-80-90-80-70%

Front Squats

3 sets of 5



1000m Row

50 Thrusters 45/35

30 Pull-ups

*Rx must be completed in this order. Waterfall the rowing start, if there are more people than rowers. You must tell your coach if you plan to Rx; if you do not meet standards or short Reps, you will not make the leaderboard. The Open is coming!!!


3 Rounds: 30 sec on/30sec off

Mountain Climbers



Hollow Hold