Thursday 01/16

WOD - For Completion

ALT OTM x 12 mins

• 12 SDHP (75/55)

• 12 Bar Facing Burpees

Rest 4:00

ALT OTM x 12 mins

• 15/12 Cal Row

• 12 T2B (Mod: 20 Sit ups)

Wednesday 01/15

Strength - Every 3:00 x 4 Sets

• 6-8 Bench Press +

• 6-8 Strict Pull ups

WOD - 12 min AMRAP

• 30 DU

• 10 HSPU

• 1 Rope Climb

Tuesday 01/14

Strength - Every 90s x 8 Sets

• 1 Power Clean + 1 Front Squat + 1 Push Jerk

• Build based off feel

WOD - 10 RFT

• 150m Row

• 3 Power Cleans

• 3 Front Squats

• 3 Push Jerks (155/105)

Monday 01/13

Strength - Every 2:00 x 3 Sets

• 5-5-5 Deadlift

• Build based off feel

• Unbroken sets

WOD - 3RFT

• 21-15-9 Deadlifts (225/155)

• 42-30-18 Box Jump Overs (24/20)

• 42-30-18 Sit Ups

Friday 01/10

Don’t forget , new apparel is in! If you preordered please check in with a coach to pick up!

Strength Day

Part 1 - Every 2:00

• 7x5 Back Squats

• +5lbs from last week or 70% of 1RM

Part 2 - OTM x 12 min

• 1 Snatch

• Build based off feel