WOD

Strength + MetCon

Warrior Women Wednesdays Metcon 8min EMOM Odd: 45sec Plank Hold Even: 45sec Hollow Rock Girls Gone Wild v2 (3 Rounds for reps) 3 Workouts, Each For Time "Grace" at 0:00 – 5:00 30 Clean-and-Jerks (135/95 lb) Then, "Karen" at 5:00 – 10:00 150 Wall Ball Shots (20/14) Finally, "Isabel" at 10:00 – 15:00 30 Snatches

Strength + MetCon

Monday Madness Metcon (AMRAP – Rounds and Reps) 25min AMRAP 200m Run 30 Wall Ball Shots 20/14 15 Pull UPs 15 Power Snatch 95/65 30 Double Unders Mobility Cash Out Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) Barbell(45) Smashing (Quads, IT band, Hamstring)

Saturday December 18th Community Wod Six more shopping days till Christmas! There’s no better gift than that off health and Happiness! Crossfit Sacrifice Gift Cards! See a Coach about one! Metcon (AMRAP – Rounds and Reps) 10 Min Amrap: 20 Alt Dumbbell Snatches@35/25 15 Sit-ups 10 Burpees Rest 2:00 Mins 10 Min Amrap: 10 Power