Holiday schedule 23rd 6am & 12 & 4:30pm

24th 9am team WOD 

25th 4pm-6pm Open gym 

26th 6am & 12 & 4:30pm 

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD:

Every 90secs did 5 rounds 

5 front squats @70% 

-focus on speed- 

36min EMOM

1) 10 chest to bars 

2) 10 wallballs 20/25lbs 9/10ft 

3) 10 front rack lunges 65/95 (5 each side)

4) 10 push press 65/95  

Extra Credit:

For time:

15 muscle ups

Or

15 assisted muscle ups

Or

3rds 

15 strict pull ups 

15 strict dips