Please join us for our annual Christmas Party on December 6th. 2449 Shiny Leaf Drive.

Start Time 5:30pm

Lots of food and a fun White Elephant gift exchange……$50 Limit

Partner WOD
10 Rounds
12 Deadlifts
12 Box Jumps or step up
20 Calorie Bike 185/135

Split reps

ADV RX

Minutes 0:00, 2:00 4:00

6 Hang Snatches (115/85)

RX

10 Hang Cleans (155/105)

We did this last year. It is a fun family friendly event. Information and sign-up link is below.

Angels & Sparrows Thanksgiving Family 5K – 14 Years!

ADV RX
10 x 1:00 AMRAP:
8 C2B
Wall Walks in Remaining Time

• Rest 30 Seconds Between AMRAPs

Score: Total Wall Walk Reps

RX

10 x 1:00 AMRAP:
10-9-8-7-6-5-4-3-2-1 Strict Pull-ups
Push-ups in Remaining Time

• Rest 30 Seconds Between AMRAPs

Score: Total Push-up Reps

modifications

STRICT PULL-UPS
– Reduce Reps
– Banded Strict Pull-Ups
– Kipping Pull-ups
– Jumping Pull-ups with Controlled Descent
– Ring Rows
– Alternating Dumbbell Plank Rows

PUSH-UPS
– Box Push-Ups (Hands Elevated)
– Plank Shoulder Taps
– Dumbbell Bench Press
– Dumbbell Floor Press

5 Rounds For Time:
400/360M Row
30-25-20-15-10 GHD Sit-ups

30 Lunges
100m Farmer’s Carry, 70 / 50 lbs or 32/24kg KB

6 Rounds For Time:
10 kipping Handstand Push-ups
40 DU
20/16 Calorie Row

25 Burpees

100m farmers carry

400m Ski Erg

100m farmers carry

300m Ski Erg

100m Farmers carry

200m Ski Erg

100m farmers carry

400m Run

20 Wallballs

300m Run

15 Wallballs

200m Run

10 Wallballs

25 Burpees

Farmers Carry 24/16

Wallballs 20/14

ADV RX

Minutes 0:00, 2:00 4:00

8 Hang Snatches (105/75)

RX

10 Hang Cleans (135/95)

10 V-ups

30 CalorieBike

10 V-ups

30 Calorie Bike

10 V-ups

30 Calorie Row

10 V-ups

30 Calorie Row

10 V-ups

EMOM X 5

:30 Strict pull-ups

:30 rest

Then

EMOMO X 5

:30 Sit ups or GHD

:30 rest