Shoulder Clinic with Dr. Stacy Snow, TODAY at 10:45 AM!

Join Dr. Stacy Snow TODAY immediately after the WOD to learn how to keep your shoulders healthy!
No need to reserve, just show up!

Conditioning
Every 2:00, 3 Rounds
1) 500/400m Ski (FX: 400/300m) (RX+: 550/450m)
2) 500/400m Row (FX: 400/300m) (RX+: 550/450m)
3) 80 Double Unders (FX: 60) (RX+: 100) + AMRAP Calorie BIke
4) Rest

Cooldown
2:00/2:00 Deep Hip Flexor Lunge
2:00 Saddle Pose
2:00/2:00 Pigeon Pose
2:00 Foam Roll Calves
2:00 Foam Roll Quads

Join us TOMORROW, Sunday, December 18 at 10:45 for a Shoulder Clinic with Dr. Stacy Snow!

5 Rounds of 4:00 on/2:00 off
AMRAP
30 Wall Balls (20/14)
30 Double Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20)
30 Bar Facing Burpees
30 Front Rack Lunges (95/65) (FX: 75/55) (RX+: 115/80)
30 Hang Power Cleans (95/65) (FX: 75/55) (RX+: 115/80)
*Continue from previous round

Strength
Every 2:00, 8 Sets
1-4) 2 High Hang Power Snatch w/ Pause in Dip (↑, start at 55-60% of 1RM Snatch)
5-8) 2 High Hang Power Snatch (↑)
*Hold onto bar between reps

Conditioning
AMRAP 8
2-4-6-8, etc.
30′ Shuttle Run
Alternating Dumbbell Snatch (50/35) (FX: 35/20)
Sit-Ups

“8 Nights of Hanukkah”
8 Rounds for Time w/ Partner – Split Reps Any Way
8 Power Cleans (135/95) (Fx: 115/75)
8 Burpees Over the Bar
8 Shoulder to Overhead (135/95) (Fx: 115/75)
8 Box Jumps (24/20)
8 Handstand Pushups (Fx: Hand Release Pushups)
8 Kettlebell Swings (32/24) (Fx: 24/16)
8 Toes to Bar
8 Thrusters (135/95) (Fx: 115/75)
*Compare to 12/20/16, 12/13/17, 12/5/18, 12/19/19, 12/10/21

Join Coach Mariah for Ab Attack tonight at 5:45 PM!

Strength
Every 4:00, 3 Sets
12 Hip Thrusts (↑)
8/8 Lateral Box Step Ups
15/15 Side Plank Hip Touch

Conditioning
AMRAP 14
20/15 Calorie Row (FX: 15/10)
75 Double Unders (FX: 50)
20 Single Dumbbell Suitcase Lunges (50/35) (FX: 35/20) (RX+: 70/50)
10 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)