Holiday Schedule:
Dec. 24 & 25th: Closed
Dec. 26th: No 5:30am class
Dec. 31: New Year’s Eve WOD at 9am
Jan. 1st: 2pm only
Jan. 2nd: No 5:30am class

Warm-up: 2 Rounds
10 Sit-ups
10 Bent over Barbell Rows
10 Push-ups
10 Front Squats
10 Push Press
*add a little weight for 2nd Round

Mobility: Foam Roll 10x each: lats, thoracic spine,
Pec stretch on rig 30 sec each side

Strength: Weighted Wide-grip Pull-ups
(10 sets of 2 @challenging weight)

METCON: 12 min AMRAP
30sec DU’s
20 WB Shots
10 T2B

Accessory: DB Tricep extensions to chin 3×15, rest 60 sec