**We will have a Christmas WOD on Friday at 9:30am. No other classes.
WARMUP
10 min AMRAP
1 min cardio
10 air Squats
3 inchworms w/ push-up
10 banded side steps
15 banded pull apart
10 alternating worlds greatest
10 DB strict press
STRENGTH – deload
Back Squat
3×12 @ 40-50%
Strict Press
3×8 @ 50-60%
WOD
20min EMOM for total cals
Min 1: Bike
Min 2: Rest
Min 3: Row/Ski
Min 4: Rest
Repeat x 5
OPTIONAL POST WOD
3 Rounds for Quality:
10 GHD sit-ups + :20sec hold at parallel on the final rep
10 Russian Twists
CrossFit Reserve 