Jan 10

Strength

5 x ME Toes To Bar

5 x ME Flexed Arm Hang

MetCon

3 Rounds of:

1min Double Under

1min Rest

1min Burpee

1min Rest

1min Sit Up

1min Rest

Jan 9

Open WOD 11.2

15min AMRAP

9 Deadlift @ 155#

12 Hand Release Push Up

15 Box Jump (24"/20")

*Or do "Helen" if you missed it yesterday.*

Jan 8

Strength

5 x 1 Hang Snatch

MetCon

"Helen"

3 Rounds of:

400m Run

21 KB Swing

12 Pull Up

Jan 7

Strength

7 x 1 Thruster (work up to a max)

MetCon

For Time:

50 Thruster (135#/95#)

Jan 4

A1. 5 x 3 Deadlift (Fast - Touch and Go - Not a Max)

A2. 5 x ME Ring Dip

B. 3 x 10-15 GHD Sit Up

Jan 3

2 Rounds of:

400m Run

30 Pull Up

20 Front Squat (115#/75#)

30 Push Up

20 Power Clean (11#/75#)

Jan 2

Strength

7 x 2 Push Press

MetCon

5 Rounds of:

10 Toes To Bar

10 Power Snatch (75#/55#)

10 Wallball (20#/14#)

6:30am Class now starts at 6:00am.