FRIDAY (13 JAN 17)

Locations
-3rd Floor Weight



WOD
9 Min AMRAP

15 x Squat Clean (135/85)
10 x Toes To Bar

13 x Squat Clean (185/115)
10 x Toes To Bar

11 x Squat Clean (205/130)
10 x Toes To Bar

9 x Squat Clean (225/145)
10 x Toes To Bar

7 x Squat Clean (245/155)
10 x Toes To Bar

If you complete the final round in under 9 Min, record your time.

THURSDAY (12 JAN 17)

Locations
-3rd Floor Weight Room
-Outside / 62' Room




STRENGTH
-Bench  6 sets x 12-15 Reps...increase weight as able.






WOD
-Run 3-4 Miles at a moderate pace.






MOBILITY
-5-10 Minutes of active stretching and mobility.

WEDNESDAY (11 JAN 17)

Locations
-3rd Floor Weight Room



STRENGTH
-In 4 jumps, work up to a working 3 Rep OHS.


WOD

20 Min

12 x Overhead Lunge (95/65) - (6 forward steps each leg).  Or 25ft if you have ability.
8 x Burpees over bar.
12 x Overhead Lunge (95/65) - (6 forward steps each leg).  Or 25ft if you have ability.
8 x Chest to Bar pull-ups.

TUESDAY (10 JAN 17)

Locations
-62' Room



SKILL

WOD
7 Rounds
-7 x HSPUs
-1 min rest



WOD
-40 Cal Row
-50 DUs

-30 Cal Row
-50 DUs

-20 Cal Row
-50 DUs

-10 Cal Row
-50 DUs

MONDAY (09 JAN 16)

Locations
-3rd Floor Weight Room



STRENGTH
6 Sets
-3 Position Snatch (Below Knee, Above Knee, High Hang)...Squat or Power Snatch
-1 Squat Snatch from Floor.

*Increase weight after each 4 reps (3 position + 1 from Floor).
*If you are using straps, only use for the 3 position.


WOD

10 x Thrusters (135/85)
10 x Burpees over Bar

8 x Thrusters
10 x Burpees

6 x Thrusters
10 x Burpees

4 x Thrusters
10 x Burpees

2 x Thrusters
10 x Burpees