Work Out of the Day 

2 Rounds
20 Calories
25 GHD Sit Ups
30ft OH Walking Lunges
1 Min Rest
2 Rounds
20 C2B Pull Ups
25 S2OH
30ft HS Walk
(Axel Bar)

8 Min
4 Rounds
8 BF BBJ Overs
8 Hang Power Snatch
8 Thrusters
7 Min
4 Rounds
6 Min
4 Rounds
5 Min
4 Rounds

8th Annual BallZ N ChainZ
December 11th
9-1 Guys Vs Girls Competition
7 Dinner

8 AM Open Gym
9 AM Free Community Class

32 Min
Every 4 Min
P.1 3 Ring Muscle Ups – 9 Pull Ups
P.2 HS Hold
Switch
Then
P.1 Max Calories
P.2 5 D Ball OTS
Switch
Rest in the remainder of the time.

Thruster Ladder
EMOTM
5 Thrusters
Every 5 Min Add Weight

NFG
Workout Wednesday
16min
EMOTM
RD 1 – 4 Weighted Pull Ups
RD 2 – 12 Front Squats
RD 3 – 12 C2B Pull Ups
RD 4 – 4 Squat Snatch

3 Rounds
25 Shoulder 2 Overhead
15 Box Jumps
20 DB Box Step Ups @ Overs
10 BF BBJ Overs

2 Rounds
50 Calories
25 Handstand Push Ups
100 Double Unders

8 AM Open Gym
9 AM Free Community Class