Holiday Schedule Reminder ***
Closed Thursday
Friday 9:30am
Saturday 9:00am HERO WOD AND COOKOUT
Those of you we won’t see before the Holiday we hope you enjoy this time with your families and reserve some time for reflection on the things you have and the ones you love. Those of you we will see…. See you all at the gym…
Warm Up
6 Min Rowing EMOM
0:00 – 50% Intensity 
1:00 – 60% Intensity 
2:00 – 70% Intensity 
3:00 – 80% Intensity 
4:00 – 90% Intensity 
5:00 – 100% Intensity
3 Rounds
10 Banded Good Mornings
20 MB OH Walking Lunge
10 Theraband Pull A Parts 
MOB/Focus
Shoulders
WOD
10 Deadlift
10 Burpees Over the Bar
20 Ball Slams
10 Burpees Over the Bar
30 Toes to Bar 
10 Burpees Over the Bar
40 Weighted Sit Ups 
10 Burpees Over the Bar
Accessory (Post WOD)
1a) Bent Rows 4×10
1b) Single Leg Step Ups 4×8/leg