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Holiday Schecule:
24th: 9am only.
25th: No classes.
26th-30th: normal schedule.
31st: (Thurs., New year’s Eve) 8 & 9 am only.
1st: (Fri., New year’s day) 8 & 9 & 4pm only.
2nd:: 8 & 9am

12 Wods of Christmas, team Just the Tip

Pre-Wod:
200 Dubz (max 2 minutes)
3 Inch-Worm-Up-Dawg
4 Lateral Lunge
5 Pull-Up
6 Sampson Stretch
7 WallBall
8 Good Morning
9 Toes-2-Bar
10 PVC Passthrough

2 Rounds:
5 Scap Push-Ups
5 Scap Pull-Ups
1/2 round of Side-Butt

Partner 2-Inch Squat technique drill

Workout of the day for Monday, December 14th, 2015:
3 rounds*:
400M Run
30 Pull-Ups
20 Box Jumps

Rest 3 Minutes, then:

2 Rounds:
25 Calorie Row
25 Backsquat @ 40% 1RM

*Scale the 3 rounds to finish each round under 4:00 per round.

“After Party”
Pause Front Squat:
3 sets of 5 at 50% 1RM with 7 second pause.