Note:
Thursday 12/31 will be morning and 12pm classes only…no evening classes.
Friday: 01/01/21 will be 8:30am New Years Wod only! no other classes

Level One

Deadlift
5-4-3-2-1….
Build up to a heavy single using above rep scheme
+
5 Rounds
12 Pull-ups
12 Bar Facing Burpees
12 Shoulder to Overhead 95/65#
-Post Load and Time

Level Two

6 Sets
Amrap 4:00
21 Overhead Squats 95/65#
7/5 Muscle Ups
Max Reps GHD Sit-ups
-Rest 2:00 b/t sets
+
Extra Credit
75 DB Bench Press (2×50/35#)
**Each Break Do 10 Strict Pull-ups

CFOS

100 Abmat Sit-ups
100’ Front Rack DB Walking Lunges (2×35/25#)
50 Burpees
150 Double Unders
50 Burpees
100’ Front Rack DB Walking Lunges
100 Abmat Sit-ups
-Post Time