Warmup: ROM, dynamic stretches, 20 push-ups, 30 squats, 40 sit-ups, 50 good morning darlings WOD: 5 Rounds for time 10 Standing Tricep Extension AHAP 15 Push Press (95/65#) 20 Pistols, alternating 25 Med ball cleans (20/14#) Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 5 min jump rope or 800 m run WOD: 20 Min AMRAP 10 Med ball cleans 10 Ring Dips 10 Burpee Pull-ups Core: 2 sets of 25 GHD sit ups Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, junkyard dog, Burgener Warmup, With PVC: 10 Snatch DL, 10 Sn Pulls, 10 Muscle Sn, 10 OH Squats Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% WOD: 3 rounds 15 Turkish get ups (ea side) 30 Med ball cleans 15 One-armed KS swings (ea arm) 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, 30 sec of jumping jacks, high knees, butt more »

Warmup: ROM, dynamic stretches, 10 push press with PVC Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1 RM WOD: 15 min AMRAP 3 Pistols (each leg) 6 Med ball cleans (20/14#) 9 Burpee broad jumps Cooldown: 2 min plank, 1 min side plank, each side. Roll and stretch