Warmup: 10 Minutes of:

10 cal ski erg,

10 Arnold Presses,

10 Banded Face Pulls

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Strength: 4 x 5 push press

with 6 Pendlay row after each set

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WOD: 3 Rounds for time:

6 chin-ups,

12 dips,

15 pushups,

30 Single Unders

Warmup: 10 minutes - not for time:

10/8 calorie bike,

10 Single Leg DL,

10 Pallof Presses

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Strength: Deadlift 4x4

with 8 Reverse Hypers after each set

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WOD: 15-12-9-3 of

Suitcase Deadlifts,

Box jump and overs

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Endurance: Meet at ECF @ 530 am

25 MInute AMRAP:

Run around the building then,

3 rounds of

8 kbs,

8 ab mat situps,

8 cal row

Christmas Eve Day! Regular Schedule

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Warmup: Coaches Choice

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WOD: For Time

100 Bench Presses @ 135/80#

Each time you break - do 5 Pullups until reps are completed