12.23.19 Christmas Schedule

There will be a group getting together around 8 a.m. on Christmas Eve to do a WOD. We will be closed Christmas Day and the 26th. Class schedule resumes Friday.

A. Warm Up

3 sets NFT

90 seconds bike 75-80%

10m Quadruped Crawl

B. Front Squat

10-5-3-1-3-5-10

*all of these sets are done at 30X0 Tempo

C. Conditioning

20 minute amrap

5 Strict Pull Ups

10 Hand Release Push Ups

15 Wall Balls 20/14

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