I hope everyone had a great New Years!!! Afternoon and evening classes are on for tomorrow. 4:30, 5:30, and 6:30 are on. Remember, There is no early AM classes

Tuesday
Team Wod(3 athletes per team)
250 Row
15 kbs@70/53
20 burpees
15 Kbs@70/53
250 Row
Rest x 3 rounds each athlete

**Rest while your teammates complete their rounds. Each round should be done Fast 🙂

Extra
Single arm tempo db bench press – 8-10 each side x 3
Krock row – 8-10 x 3(no bench support)

The rest of the week will be posted later today

Wednesday
A. Front Squat – Heavy Triple

B. 10-9-8-7-6-5-4-3-2-1
Front Squat@155/105
STO@155/105
30 Dubs after each set

Extra
Hollow Hold – Max Hold x 3
Single Arm High Pull – 10-10-10, light

Thursday
Row 20 cals
Sandbag carry 100′
Sled Push 50′
Alligator Walk 50′
Rest 3 min x 4

Friday
AMRAP 7
20 Wall Balls@20/14
20 Double Unders
+
Rest 4 Min
+
AMRAP 7
10 ALT DB Snatch@50/35
10 Burpees Over Box@24/20
+
Rest 4 min
+
AMRAP 7
5 Chest to Bars or Pull-Ups or Jumping Pull-Ups
5 Cal Bike