Strength
Every 1:30, 4 Rounds
1) 10 Incline Seal Row
2) 20 Underhand Banded Pullaparts
3) 100′ Backwards Sled Pull

Conditioning
AMRAP 9
9 50′ Shuttle Runs
15 Russian Kettlebell Swings (24/16) (FX: 16/12)
21 Sit-Ups

Happy New Year! We have a modified class schedule today.
9 AM – WOD
10 AM – WOD

Conditioning
For Time w/ Partner
2000m Row (Split)
into…
24 Rounds (Alternating Full Rounds)
3 Clean and Jerk (115/75) (FX: 75/55)
2 Front Squat (115/75) (FX: 75/55)
1 Squat Clean Thruster (115/75) (FX: 75/55)
into…
25 Burpee Bar Muscle-Ups (Split)
(FX: Burpee Chest to Bar) (RX+: Burpee Ring MU)
*30:00 Cap

Happy New Year’s Eve! We have a modified class schedule today.

5:30 AM – WOD
6:30 AM – WOD
9:30 AM – WOD
Noon – WOD

Conditioning
4 Rounds of 1:00 on, :10 off
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
3) 64 Double Unders (FX: 48 OR Singles) (RX+: 72)
4) AMRAP 50′ Shuttle Runs
5-6) Rest
*RX/RX+ Min: 20 Runs

Cooldown
For Quality
:30/:30 Calf Stretch w/ Rig
1:00-2:00 Foam Roll Calves
1:00/1:00 Lacrosse Ball Mash Arches

Strength
Every 3:00, 5 Sets
3 Squat Snatch
1-2) 70-75%
3-4) 75-80%
5) 80-85%
*Reset b/t reps

Conditioning
5 Rounds for Time:
12 Pull-Ups (FX: 9) (RX+: Chest to Bar Pull-Ups)
3 Snatch (155/105) (FX: 115/80) (RX+: 185/125)
*10:00 Cap

Conditioning
4 Rounds of 1:30 on, :15 off
1) AMRAP Calorie Row
2) AMRAP Calorie Bike
3) AMRAP Calorie Ski
4) Rest
*Score: Total Calories