Part 1 (15 minutes)

Front Squat 1×3 at 60% 1RM
Front Squat 1×3 at 70% 1RM
Front Squat 1×8 at 80% 1RM

Rest 2 mins between sets.

Part 2 (12 minutes)

“Games Open 12.4/13.3”

As many reps in 12 mins as you can of:
150 Wall Balls
90 Double Unders
30 Muscle-ups
This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall.

(A) 20/14
(I) Kipping Pull-ups
(B) Single Unders,  Banded Pull-ups

Holiday Schedule
Monday 12/23 – As Normal
Tuesday 12/24 (Christmas Eve)- 6am, 7am, 8am, 9am, 10am only- 12 days WOD
Wednesday 12/25 (Christmas) – Closed
Thursday through Sunday – As Normal
Monday 12/30 – as Normal
Tuesday 12/31 (new years eve) 6am, 7am, 8am, 9am, 10am, – murph wod
Wednesday – 1/1 (New Year Day) 9am and 4:30pm.
Thursday though Sunday – As Normal.