WOD
Complete 5 rounds for time of:
10 Dumbbell squat snatches (M: 45 lbs, W: 35 lbs)
Assault bike for calories (M: 20, W: 16)
40 Double unders

Cash Out
Complete 3 rounds NOT for time of:
10 Push-up protract/retract
20 Abmat sit-ups

STRENGTH
A. Every 2:00 for 5 rounds, complete:
5 Bench press
7 Push-ups

B. Complete 4 rounds of:
10 Barbell rollouts
10 V-ups

C. Complete 3 rounds of:
10 Dumbbell bicep curls
:30 second bicep curl hold

ATTENTION

Friday, December 9th, the 6pm class is CANCELLED due to the Holiday Party.
Sorry for any inconveniences!

*Please RSVP at the front desk if you are planning on attending the Holiday Party.