Thursday

Karen & Iceland Annie (aka the fittest woman on Earth)

Strength

Pull-ups
Work up to a weighted 5 rep max

then

5 Minutes of Hang Squat Clean Practice.

WOD
21-15-9

Hang Squat Cleans (heavy)
High Box Jumps (2-3 plates ish)

Level 1

Amrap 12 Minutes for Quality Reps

Hang Cleans or Front Squats
  Box Jumps

Challenge

Tabata Hollow Rocks

**Reminder that there is only 1 evening class tonight at 5:30pm then we are heading down to Cape Ann Brewing for a little informal Holiday cheer.