Hey guys. Holiday schedule is 8 and 9 on Saturday when we’ll be doing our annual hero wod Whitten. Sunday will be regular schedule and I will post about Monday over the weekend.

Part A

3 Rounds

40 Jumping Jacks

10 Cal Bike

10 Single KB Sumo DLs-Moderate to heavy KBs

Part B


4 Rounds

8 Loaded Barbell Good mornings

15 DB Glute Bridges 20X1

Part C

9 Minutes

6 Strict HSPU

9 Deadlifts 225/155

15/12 Calorie Assault Bike or Bike erg if equipment is an issue

Performance: 185/125, Kipping

Fitness: 135/95, Heavy DB Push Presses or pike position push-ups with feet on the box for HSPU