Normal Gym hours today so come start off your New Years Eve with a great Dragonfire workout!

AMRAP 5
3 deads (275,155)
5 Shoulder to Overhead (115/75)

after wod choose 2 items to do from gymnasty board (-:

15 rounds for time
6 wall balls 20/14
3 hspu’s
2 power cleans 225/135 (pick a weight that will challenge you-this part should be tough- about 85% of your 1rm clean)

make up day

Happy Birthday Mark! It was Thursday and he is 48.

Lil Steve’s Birthday is today and his is a whopping 28, but we will be doing his birthday WOD when Lone Surviver comes out on Jan 10th.

ME (max effort) Bar MU’s in 3 min’s (subs are ctb, strict or strict with band)
ME Rope climb in 3 min’s

Then for time:

22-16-10 (hehehe equals 48)

du’s UB (yes unbroken)
WB’s (20,14)
Snatch- 1st 2 rounds are pwr snatches, last round of 10 must be caught in full squat position 95/65

500 meter row then on same clock
3 rounds
10 burpees to 35# plate
20 kb swings 1.5,1
broad jump from cone to cone and back

Options tonight:

Open 11.3 amrap 10
60 bar facing burpees
30 OHS 120/90
10 muscle ups

or

10 min AMRAP
40 lunges
30 sit ups
20 ring rows

THANK YOU CREW FOR THE STARBUCKS GIFT CARDS! YOU GUYS ROCK!!!!!!

We are so thankful you are all a part of our Dragonfire Family! Merry Christmas and enjoy the day with your family.

Come in for a morning Wod before all of your Christmas festivities start.

Gym Closed tomorrow but we will be open for regular hours next week for New Year’s Eve and Day.

OPEN 11.3

3 rounds

21 deads 135/95
7 hspu
21 du’s

Make up day