Join us to see the Washington Capitals v Canadians on Tuesday, Feb 6th at 7 PM!
Tickets: $85 (includes complimentary food, unlimited wine, beer, and soft drinks)
DEADLINE TO BUY TICKETS: Sunday, Jan 7th
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4 Rounds for Time:
500/400m Row (FX: 400/300m)
30 Sit-Ups
15 Burpee Box Jump Overs (24/20)
3 Rope Climbs (FX: 2) (RX+: 50/50 Legless Rope Climbs)
*30:00 Cap

Strength
Every 2:30, 6 Sets
3-Position Squat Snatch (↑, start at 55-60% of 1RM Snatch)
*3 reps – Floor, Hang, High Hang
*Hold onto bar between reps

Conditioning
3 Rounds of 3:00 on/1:00 off
AMRAP
60 Double Unders (FX: 40)
9 Squat Snatch (95/65) (FX: 75/55) (RX+: 115/80)
3 Wall Walks (RX+: Wall Walk into Wall Facing Strict Handstand Push-Up)
*Continue where you left off

Strength
Every 2:00, 4 Rounds
1) 10 Straight Arm Banded Pulldowns + 10 Banded Wide Grip Strict Pull-Ups
2) 10 Ring Rows + 10 Bent Over Row

Conditioning
4 Rounds of :30 on/:30 off
1) AMRAP Calorie Ski
2) AMRAP Calorie Bike
3) AMRAP Calorie Row
4) AMRAP 50′ Shuttle Runs
*Score is total Calories/Reps

“8 Nights of Hanukkah”
8 Rounds for Time w/ Partner – Split Reps Any Way
8 Power Cleans (135/95) (Fx: 115/75)
8 Burpees Over the Bar
8 Shoulder to Overhead (135/95) (Fx: 115/75)
8 Box Jumps (24/20)
8 Handstand Pushups (Fx: Hand Release Pushups)
8 Kettlebell Swings (32/24) (Fx: 24/16)
8 Toes to Bar
8 Thrusters (135/95) (Fx: 115/75)
*Compare to 12/15/22

Strength
Every 2:00, 3 Rounds
1) 12 Back Rack Reverse Lunges (40-50% 1RM Back Squat)
2) 12 Hip Thrusts (50%+ 1RM Back Squat)
3) :15 Sandbag Bear Hug Hold + 100′ Sandbag Bear Hug Carry

Conditioning
AMRAP 10
16/12 Calorie Row (FX: 12/9)
50 Double Unders (FX: 35)
10 Goblet Lunges (32/24) (FX: 24/16) (RX+: Double Dumbbell Front Rack (50/35))