Wishing all of our family and friends a very Merry Christmas. We are so thankful for all of you! WOD: “The Night Before Christmas” Teams of 2 For Time: Divide the work evenly with one person working at a time. There are only two stations of each exercise setup. Teams may only do 20 reps [...]

6 Rounds For Time 25 minute cap No Racks (Comp & Fitness) 20 Front Rack Alternating Step Back Lunges 65/95 15 Toes to Bar 10 Overhead Squats 65/95 (Bootcamp) 20 Front Rack Alternating Step Back Lunges @ manageable weight 15 Sit-ups 10 Overhead Squats @ manageable weight

For Time (35 Minute Time Cap) Teams of 3 Divide work evenly with one athlete working at a time. 1500m Row Buy-in (switch every 250m) Then 5 Rounds 30 Alternating DB Snatches 35/50 30 Alternating Pistols 30 Russian Swings 1/1.5p 30 KB Sumo Deadlift High-Pulls Then 750m Row

3 Rounds For Time 10 min cap (Comp) 10 Power Cleans 95/135 5 Bar Muscle-ups 200m Run (Fitness) 10 Power Cleans 95/135 5 Chest-To-Bar Pullups 200m Run (Bootcamp) 10 Power Cleans @ manageable weight 10 Pushups 200m Run

For Total Reps (Comp/Fitness) Every 3 mins until failure: 30 Double Unders 20 Wallballs (14/20) Increase Wallballs by 5 reps each round If athlete is "Out" and other athletes are still working, Athletes do 15 Burpees every 3 mins until last athlete finishes. (Bootcamp) Every 3 minutes until failure: 60 Single Skips 15 Wallballs Increase [...]

6 Rounds for time 40 minute cap Teams of 2 complete the following. Divide the work as evenly as possible with only one athlete working at a time. Run together. (Comp) 400m Run 20 Deadlifts 195/275 20 Toes to Bar 20 Jump Squats (Fitness) 400m Run 20 Deadlifts 155/225 20 Toes to Bar 20 Jump [...]