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Friday Jan 14th

Reminder: 5 & 6 am are OPEN GYM. Workout will be provided.

There is NO 9:30 class today.


Warm up: 3 rounds with an empty BB:

5 front squats

5 push presses

5 thrusters

10 Barbell Rows

10 Stiff Leg Deadlifts

10 Hollow body on the pull up bar



Conditioning: "Incredible Hulk with a 6 pack"

25min AMRAP

5 Deadlifts (115/75)

10 Toes to bar/Knee to Chest/ Weighted Sit ups

5 Hang Power Cleans (115/75)

10 Toes to bar

5 Front Squats (115/75)

10 Toes to bar

5 Push Press (115/75)

10 Toes to bar

5 Back Squats (115/75)



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Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches

Strength: 10 Min EMOM 1 Deadlift 2 Hang power clean 2 Push press Conditioning: 50 Alt step ups (45/25)(40/20) 30 Thrusters (95/65)(75/55) 50 Alt step ups 30 Push Press 50 Alt step ups