Warmup: ROM, dynamic stretches, 20 Barbell rows with bar, 1000m row Strength: Bent Over Row, De-load 5 x 5 @ 65% WOD: 3 Rounds, not for time: 20 Barbell step ups (45-65/65-95#) 20 Banded Good mornings Max rep weighted leg raises (hold db between feet) then 3 Rounds: 25 Double Unders (4x singles) 20 Hang more »

Warmup: ROM, dynamic stretches, 500m row then 30-20-10 of Wall balls and Goblet Squats Strength: Front Squats 10 x 5 % 85%, rest :60-:90 between sets WOD: 3 Rounds 10 Good Mornings (65/85#) 20 Front Rack Lunges, alt (Same bar) 30 Hand to Feet Pass throughs with weighted ball 500m row Cooldown: Roll out and more »

**Remember there are no official classes this week, gather your class buddies and knock this out on your own!** AND eat well this holiday week, we have the Hydrostatic Body Fat truck here on Wednesday, Dec 2 from 4-8Pm. Sign up now! http://www.signupgenius.com/go/10c094eacad2da2f94-infinite1 Warmup: ROM, dynamic stretches, 15 banded good mornings, 15 squats, 15 lunges, more »