Thursday, January 2nd

WOD:

For Time:

20 Handstand Push Ups

30 Toes - 2 - Bar

40 Box Jump Overs 24/20

50 Ring Dips/Ring Row

60 Sit Ups

70 Air Squats

STRENGTH:

3 Rounds

25 Hip Extensions/Empty Barbell Good Morning/Banded Good Morning

20 Single DB Box Step Ups

20m Each Side of DB Overhead Waiters Carry (Build In Weight)

10 DB Bent Over Row

SWEATFEST

For Time with a 20:00 Cut off:

Cash In: Row 400m

100 Walking Lunges

90 DU/SU

80 Jumping Jacks

70 Skater Slides

60 Sit Ups

50 Slam Balls

40 Kettlebell Swings

30 Hand Release Push Ups

20m Bear Crawl

10 Burpees

Cash Out: Row 400m

CROSSFIT FOR SPORT

STRENGTH:

Shoulder Press

3 @ 70%

3 @ 75%

3 @ 80%

WOD:

In Teams Of 2

AMrAP in 12:00

15 Goblet Squats

15 Burpees

20m Heavy Farmer Carry

*Partner must hold a plank with the other works

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