WOD
Clean & Jerk 1-1-1-1-1

*Use the heaviest weight you can for each set.
*Squat Clean and Split Jerk
*Every 3:00

Then,
Complete a 2,400 Meter Run for time

Goal: Sub 9:00
Time Cap 12:00

Cash Out
Couch Stretch :90 sec per leg
Pancake Stretch :90 sec

STRENGTH
A. Back Squats 3-3-3-3-3+

B. Strict Press 3-3-3-3-3+

C. L-Sit Hold – Accumulate 3:00
*Time Cap: 6:00

Spread Holiday Cheer, 
Help a Family in Need. 

This holiday season we are supporting the Salvation Army in adopting 4 local families. Stop by the front desk to sign up to purchase clothing, shoes, or toys on the list, or leave cash donations for us to pick up the gifts for you.

Due by this Thursday, December 14th. 

Please gift wrap presents and add the parent or childs name.