FRIDAY (06 JAN 16)

Locations
-3rd Floor Weight Room




Bench
10-8-6-4-2-2




WOD


10 Min  EMOM
-7 HSPUs


2 Min Break


10 Min EMOM
-12 Toes 2 Bar

THURSDAY (05 JAN 16)

Locations
-3rd Floor Weight Room


STRENGTH
-8 Sets x 3 DL (Try to lift as close to your 1RM as you are able, while still being able to complete the work and not compromise your form).



WOD

15-13-11-9-7-5-3

Thruster (105/65)
Burpees Over Bar

WEDNESDAY (04 JAN 17)

Locations
-3rd Floor Weight Room




STENGTH
-5 Sets of:
     Clean from Floor / 2 x Power Clean / 3 x Jerk...Increase weight as able.


WOD

9 MIN AMRAP

12 x Snatch (75/55)
8 x Chest to Bar Pull-ups
50 x Double Unders.

TUESDAY (03 JAN 16)

Locations
-Hayes (If Open)
-62' Cardio Room (Otherwise)



WOD

Hays

5 Rounds for Time:
30 x Wall ball* (20/14)..10'
3 x Laps.

*Try to do wall ball unbroken.  If you have to break, you owe 10 Push-ups before you can start again.



62' Room
5 Rounds for Time:
30 x Wall ball* (20/14)...10'
25 x Cal on Assault Bike

*Try to do wall ball unbroken.  If you have to break, you owe 10 Push-ups before you can start again.

MONDAY (02 JAN 17)

Locations
-3rd Floor Weight Room


30 Min: EMOM
1 x Squat Snatch (70-80%)


Conditioning

4 Min MAX Burpees over bar.

4 Min Rest

40 Burpees for Time.