Wednesday
Happy Birthday Alan Martins!
Congrats to Rajiv on 2 his 2 yr Crag Anniversary
Every Thursday  all day going forward is bring a friend day!Holiday Schedule
12/24- 2 classes 7 am and 8:30 am – Followed by Holiday brunch and optional yankee swap
12/25 closed
12/26- open gym 12-3pm
12/27- normal
12/31- 6:30, 9, and 4:30
1/1 closed

Sumo Deadlift (5-5-5-5-5-5-5)
first 2 sets are warm up or skill movment

A. Superset w/ Single Leg Banded Leg curl x 8 each side

Ear Drum (AMRAP – Reps)
18 min AMRAP
10-20-30-40
DB Snatch (alt)
Slam Ball
Ab mat sit up (no arms) or Toes to bar
Burpee

Physique
Metcon
3 rounds
20 V-ups
30 Russian Twists
1 min Hollow Hold

Categories: W.O.D.