Be sure to check out our Holiday Schedule! In summary: no evening classes on Christmas Eve or New Years Eve; closed on Christmas Day; special WOD times on 12/26 and 1/1. Click the link above or see the whiteboard at the gym for all the details.
Strength
15 minutes to superset 6×3 OHS and 3×8 Back Extensions/Good Mornings
1) Overhead Squat (6×3 at same weight)
Choose a weight that you can perform 3 quality reps (below parallel in squat). Between some of your OHS sets complete:
2) GHD Back Extensions OR Barbell Good Mornings (3×8)
Conditioning
1) 1-Minute Max: Sit-Ups (AMRAP – Reps)
Rx standards:
-Shoulder blades touch ground at bottom
-Shoulders past hip crease at top
2) Metcon (Time)
For Time:
75 Double-Unders
45 Air Squats
45 Russian KB Swings (53/35)
30 Push-Ups
30 Pull-Ups
15 Toes to Bar
15 Burpees
75 Double-Unders
Scale DUs to same # of Single-Unders, modify other movements as needed