Holly Jolly Kick Off Tomorrow!


9:30am – Free Community Workout

10:30am – Holly Jolly Kick-off meeting!


Friday Wods

Warm Up

Barbell Roll Outs & Wall Walks
10 Barbell Roll outs
5 Wall Walks

3 rounds for quality



Deadlift Warm Up
Quality – get to 80%

Deadlift Protocol 3 Half Range + 8 Jumps
3 half range deadlifts (floor to top of knee cap)
8 Box jumps

Start at 85% of max and next two rounds go up or stay the same

3-3-3 – rest 3-4 minutes in between



3 Rounds For Time Run/Burpee/Snatch/Pu
200m run
5 barbell facing burpees
10 power snatch 95/65
15 Hand release push ups


1 Min Max Assault/Rower
1 minute 
Max effort 
Assault bike or rower


Pigeon stretch
hamstring up and over
knee on the wall
press ups

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