Strength
Every 2:00, 3 Rounds
1) 10/10 Half Kneeling Single Dumbbell Press
2) 10/10 Single Dumbbell Row
3) 1:00 Plank (Optional Weighted)

Conditioning
In 8:00
275/225m Ski (FX: 250/200m) (RX+: 300/250m) (1:00 Cap)
into…
AMRAP
30 Double Unders (FX: Single Unders)
5/5 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 24/16 KB)
*RX/RX+ Min: 5 Rounds

Ice Skating has been rescheduled to Sunday, January 26th!
Join us next week from 1-3 PM at the National Gallery of Art Sculpture Garden Ice Rink!

Squad WOD
AMRAP 24 – w/ Partner, Split Reps Any Way
32/24 Calorie Row (FX: 24/18)
32 Goblet Lunges (24/16) (FX: 16/12) (RX+: 32/24)
32 Sit-Ups
32/24 Calorie Bike (FX: 24/18)
32 Hang Power Cleans (115/80) (FX: 75/55) (RX+: 135/95)
32 Sit-Ups
*RX/RX+ Min: 2 Rounds

Strength
Every 2:00, 4 Rounds
1) 10 Tempo Dumbbell Bench Press
2) 10 Tempo Strict Chin-Ups (Banded/Weighted)
*Tempo: 3s down, 1s pause at chest/in hang

Conditioning
AMRAP 12
4-6-8-10-12, etc.
50′ Shuttle Runs
Burpee Pull-Ups (FX: Burpee Jumping Pull-Up) (RX+: Burpee Chest to Bar Pull-Ups)
*RX/RX+ Min: Complete the Round of 10

Strength
Every 2:00, 6 Sets
1 Front Squat + 1 Push Press + 1 Thruster (↑, start at 40-50% of 1RM Clean and Jerk)

Conditioning
For Time:
21-15-9
Front Squats
Push Press
Thrusters
90 Double Unders after each round (FX: 60 OR 90 Single Unders)
*(RX: 95/65) (FX: 75/55) (RX+: 115/80)
*15:00 Cap

Strength
Every 2:30, 5 Sets
3 Deadlift (65, 70, 75, 80, 80-85%)

Conditioning
AMRAP 12
16/12 Calorie Row (FX: 12/9)
16 Single Dumbbell Box Step Ups (50/35) (FX: 35/20)
3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)
*RX/RX+ Min: 3 Rounds