-Rest 3min-
Overhead Squat
HSPU
Bar Facing Burpees
TC – 12min
TT – 8min
Leg/Int – 75/55
DB Push Press 35/20
5 Ring Dips
5 Strict Pull Ups
1min Cal Row/Ski/Bike
10 Single Leg Back Squat (5 each)
10 Barbell Roll Outs
10 GHD Sit Ups
10 Box Jumps 24/20
TR – 3+
Leg/Int – 75/55
Sit ups/V-Ups
Step Ups
60 Wallballs
50 V -Ups
40 DB Box Step Overs
30 Push Ups
20 Cal Row/ski
10 Devil Press
TC – 25min
TT – 18min
20 Deadlifts
40 Double Unders
20/17 Cal Row/Ski
TR – 4+
Leg/Int – 115/75
120 Singles
30 Russian KBS
15 Pull Ups
TC – 10min
TT – 8min
Leg/Int – 55/35
Banded Pull Ups
15 Snatches 135/95
400m Run
30 Clean and Jerks 135/95
1000m Row/Ski
45 Deadlifts 135/95
800m Run
TC – 35min
TT – 26min
50 Double Unders
20 DB Snatch
20 Air Squats
– Rest 2 mins –
2 Rounds
50/40 Cal Row
20 DB Squat
20 Sit Ups
TC – 24min
TT – 19min
400m Run
50ft Single arm overhead DB Lunge 50/35
TC – 18min
TT – 13min
<div class="soswodify_wod_comment" Happy New Year
9am Class Only
8RM