Strength
Every 1:30, 4 Rounds
1) 5 50X-Tempo Double Kettlebell Front Rack Squat (FX: Goblet)
2) 100′ Backwards Sled Pull
3) :20-:30/:20-:30 Single Arm Plank (FX: :45 Plank)

Conditioning
AMRAP 8
16 Jump Switch Lunges
8 Goblet Squats (24/16) (FX: 16/12) (RX+: 32/24)
8 50′ Shuttle Runs

Seventh Heaven today at 7:15 AM!
Squad WOD: 9 & 10 AM

Squad WOD
4 Rounds for Time – w/ Partner, Split Reps Any Way
500/400m Row (FX: 400/300m)
20 Toes to Bar (FX: 15) (RX+: 30)
500/400m Row (FX: 400/300m)
3 “DT” Complexes (135/95) (FX: 95/65) (RX+: 155/105)
*12 Deadlift + 9 Hang Power Clean + 6 Push Jerks
*35:00 Cap

Final call for tickets to the Caps game!
Caps v. Canadians – February 6th, 7pm
Tickets: $85, includes food, and unlimited wine, beer, and soft drinks
Sign-Up Here!

Strength
Every 3:00, 4 Rounds
3 30X-Tempo Bench Press + 3 Bench Press (70-75% 1RM Bench Press) +
15 Banded Face Pulls
*Bench: 3 reps with 3s descent, then 3 “regular” speed reps

Conditioning
EMOM 12
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2-4)
AMRAP
8 Burpee Box Jump Overs (24/20)
40 Crossover Single Unders (FX: 24)
8 Burpee Box Jump Overs (24/20)
40 Speed Steps (FX: 24)

Strength
Every 2:00, 6 Sets
1-3) 1 Squat Snatch + 1 High Hang Squat Snatch (65-70% of 1RM Snatch)
4-6) 1 Squat Snatch + 1 Hang Squat Snatch (70-75%)
*Hold onto bar between reps

Conditioning
2 Rounds of 6:00 on/3:00 off
AMRAP
10 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)
20 Wall Balls (20/14)
10 Hang Squat Snatch (95/65) (FX: 75/55) (RX+: 115/80)
20 Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)

Want to get better at Kipping/Butterfly Pullups? Join us for the Skills Clinic tonight at 5:45 PM!

Strength
Every 1:30, 3 Rounds
1) 6-8 Strict Pull-Ups (FX: Banded) (RX: Weighted)
2) 6-8 Strict Ring Dips (FX: Banded) (RX: Weighted)
3) 10 Weighted Hollow Rocks + 10 V-Ups (FX: Hollow Rocks + Tuck-Ups) (RX+: Weighted V-Ups)

Conditioning
For Time:
250/200m Row (FX: 200/150m)
30 Pull-Ups (FX: Jumping Pull-Ups) (RX+: Chest to Bar Pull-Ups)
250/200m Row (FX: 200/150m)
20 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: Bar Muscle-Ups)
250/200m Row (FX: 200/150m)
10 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
*14:00 Cap