WARM UP WOD 10' Group Dynamics & Mobility STRENGTH Snatch Grip Push Press Behind the Neck – 4 x 3 SKILLS Rope Climb WOD 10’ AMRAP 3 Pike Push Up 5 Hang Power Clean 7 SDHP

WARM UP WOD 3 rounds not for time 15 Dog Up & Dog Down 15 OHS @empty bar 30” Superman Hold STRENGTH A1. Back Squat – 4 x 3 1’ di rest A2. Strict Pull Ups – 4 x 5 – 7 1’ di rest prima di ripartire da A1 AEROBIC DEVELOPMENT Row – 5

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 3 15 Power Clean 20 DB Snatch 30 Wall Ball - Conga - Line Style

WARM UP WOD 2 rounds not for time 200m Run 10  Sit Ups 15' Superman Hold 250m Row 10 Push Ups SKILLS Handstand Walk practice per 10’ WOD 10 rounds for time: 3 DB Thrusters 5 Pull Ups 7 V – Up

WARM UP WOD 3 rounds not for time Wall Angels 2’ practice positioning and execution CTB practice per un totale di 15 reps STRENGTH A1. Good Morning -4 x 7 1’ di rest A2. DB Strict Press – 4 x 6 1’ di rest prima di ripartire da A1 WOD 3 rounds of: 25 Wall

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. KB Snatch - 4 x 10 (5/5) A2. KB Front Rack Carry – 4 x 50m - 2’ di rest WOD For time: 25 GTOH @Heavy 25 Burpee Pull Ups/ High Target 25 Front Rack Lunges

OGGI SIAMO CHIUSI E VI AUGURIAMO UN BUON NATALE... VI ASPETTIAMO SABATO 27

OGGI SIAMO CHIUSI E VI AUGURIAMO BUONE FESTE VI ASPETTIAMO SABATO 27

WARM UP WOD 3 rounds not for time 15m Backward Bear Crawl 10 Backward Walking Lunges 20” Hollow Body Hold TEAM WOD OF 2 10 rounds of – 5 each mate 200m Run 15 Goblet Squat 15 KB SDHP 200m Run - each mate complete one full rounds then switch

WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with stick in OH position and hold 3” sticking point 10 Kneeling Banded Hip Thrust 10 Hip Swing hang on bar STRENGTH A1. Back Squat – work uo to 2RM A2. Strict CTB Pull Ups – 2 reps after every set of