I hope everyone enjoyed quiet and safe holidays this year. May we all be reminded that our health is not something to take for granted. Let’s keep working on being the strongest and healthiest versions of ourselves that we can be, both in the gym and outside of it.

This week our schedule is back to normal classes. The music, however has changed to Christmas. For those of you that like that, enjoy it while you can. For those of you that don’t, you won’t have to put up with it for very long. You can look forward to our 12 Days of Christmas workout in the next couple of weeks, but there will not be a gym Christmas Party this year. It’s one thing to workout separated without a mask and another to eat and play games close together. I hope next year is headed back to “normal”.

MONDAY 11-30-20 
Subtract from (1000,800) or (800,600) for Masters 55+
the combined weight of 5 Clean & Jerks
the combined weight of 3 Snatches
10 points for each Shuttle Run completed in 3 minutes
The remaining number is the number of Burpees to complete for time (50 max)

TUESDAY 12-1-20
Strength WOD: Back Squat 40% 50% 60% (5-5-5)
For time:
20 Cal Row
1 arm DB Snatches-alternating
Russian Twists
20 Cal Row

AMRAP in 20:00
Wall Balls

THURSDAY 12-3-20
Strength WOD: Power Clean 40% 50% 60% (5-5-5)
4 Rounds for time:
15 Front Squats
15 Slam Balls
10 Pistols

FRIDAY 12-4-20
For time:
GHD Sit-ups
Deadlifts (heavy)
Box Jumps

SATURDAY 12-5-20
Open Gym at 8am and 9am
Yoga at 9am

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