Friday 1/19

1. Skill: Movement Prep   2. From 0:00-12:00:     12 Minute AMRAP:     2 Rounds of:     12 Front Rack Lunges (115/75, 6/side, alternating)     16 Toes-to-Bar     8 Power Cleans (115/75)     Then 2 Rounds of:     12 Front Rack Lunge     16 C2B Pull Ups    …

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Thursday 1/18

1. Skill: Movement Prep   2. EMOM x 15:     1st: :40s Max Calorie Bike/Max 10m Shuttle      2nd: :40s Max Rep Double Under (Shoot for better than last week)     3rd: :40s Max Rep Push Press (75/55) **SAVE THE DATES** Thursday, February 1st from 4-7pm (last full day of challenge): Body Fat…

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Wednesday 1/17

1. EMOM x 12:     E: 16/14 Calorie Row     O: 5 TNG Snatches (Athletes choice. Build or sets across).   2. Back Squat 5-2-5-2, BUILD rest 3-4 minutes between sets.    3. Post WOD (Optional): This weeks active recovery & goat work.  **SAVE THE DATES** Thursday, February 1st from 4-7pm (last full…

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Tuesday 1/16

ATTN:  IN THE EVENT OF INCLEMENT WEATHER WE WILL BE FOLLOWING THE FWISD FOR CLOSING OR A DELAYED START  1. Skill: Movement Prep   2. 5 Rounds For Time:     10 Strict HSPU      15 Kettlebell Swings (2/1.5)     20 Box Jumps (24/20″) **SAVE THE DATES** Thursday, February 1st from 4-7pm (last…

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