Five rounds for time of:
20 Wall ball shots, 20 lb ball
11 Knees to elbows

Rest Day

Classes on new years eve will run as normal except we are not doing 6:30 and 7:30 PM classes. New years day class will run at the regular noon time as well.

10-9-8-7-6-5-4-3-2-1 rep sets for time of:
135 lb Front Squat
Pull-ups
Burpees

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Three rounds for time of:
2 pood Kettlebell crush deadlifts, 30 reps
50 Double unders
10 L Pull-ups
2 pood Kettlebell Goblet walking lunges, 50 feet

Crush Deadlift:  Hold the bell sumo-deadlift style by the body NOT the handle with the handle facing down.  Handle must touch ground each rep.

Goblet walking lunges:  Hold bell by the body in front of your chest with it resting in your hands elbows tucked under bell.

For time:
Row 500 m
95 pound Overhead squat, 30 reps
Row 500 m

Rest Day

Class schedule for the weekend:

Friday-All regular classes canceled.  We will be holding a Noon class only.

Saturday and Sunday-Closed