Warmup:  ROM drills, 10 good mornings with bar, 15 jumping squats, 20 decline pushups Strength: Deadlift 10 x 3 @ 80% WOD: For time 1000m row or 800m run Then 3 Rounds of 25 squats 15 med ball sit ups Cooldown: 50 floor wipers, roll out and stretch

Warmup: ROM, 1 min jump rope, 5 burpees, 20 sit ups WOD: 3 Rounds for time 20 Box Jumps 20 Med ball sit-ups 20 Pike pushups Cool down: 50 abmat sit ups, 50 Supermans. Roll out and stretch

Warmup:  ROM drills, 10 good mornings with bar, 15 jumping squats, 20 decline pushups Strength: Deadlift 10 x 5 @ 75% 1 RM   WOD: For time 1000m row or 800m run Then 3 Rounds of 25 Goblet squats 15 med ball sit ups Cooldown: 50 floor wipers, roll out and stretch

**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 drills, dynamic stretches, 30 sec jumping jacks, high knees, butt more »

Warmup:  ROM drills, dynamic stretch, 10 good mornings with bar, 15 jumping squats, 20 decline pushups, 25 sit ups Strength: Deadlift deload week 5/5/5 @ 40/50/60% WOD: For time 1000m row or 800m run Then 3 Rounds of 25 Push ups 15 med ball sit ups Then 1000m run or 800m run (if you rowed more »