THERE WILL NOT BE A 5:30 CLASS THIS FRIDAY DUE TO THE HOLIDAY PARTY! INSTEAD TAKE A SHOWER, PUT ON YOUR UGLY CHRISTMAS SWEATER AND HEAD TO SMILEY’S HOUSE AT 7PM TO CELEBRATE THE HOLIDAYS WITH YOUR COMMUNITY!
WARM UP:
750 M. Row
*250 Easy, 250 Mod., 250 Hard
**Go Straight through without stopping.
Then:
3 Rounds (Not For Time)
10 Pass Through’s
10 Y’S
10 T’S
10 W’S
10 Reverse Fly’s
10 Face Pulls
5 Sotts Presses (Add weight as necessary)
Then:
Shoulder Mobility
SKILL:
EMOM 8
2 Muscle Ups
*Sub. MU for Transitions, 2 Ice Cream Makers, 4 Ring Swings, or 4 Ring dips depending on ability level.
**If 2 MU are easy up reps accordingly.
LIFT:
EMOM 12
MIN. 0-4: 3 Snatch
MIN. 4-8: 2 Snatch
MIN. 8-12: 1 Snatch
*Add weight as you go. Work to a heavy single.
WOD:
“EMALEE”
For Time:
5 Squat Snatch (185/135) or 80%
250 M. Row
5 Squat Snatch
500 M. Row
5 Squat Snatch
750 M. Row
5 Squat Snatch
1000 M. Row
POST WOD:
Shoulder Mobility
