0544:

WU: 5min
WOD: grab a kb // find size right for you. 7R
• 2 TGU’s R/L
• 5 SDHP
• 10 swings
• farmer walk 100m w/kb
STRENGTH: PRESS 4X10@65
IF YOU WANT TO WORKOUT NEW YEARS DAY. SHOW UP AT 10:15AM. THIS WILL BE THE ONLY WOD TO KICK THINGS OFF JAN 1.

0543:

WU: get ready ready & go! Your focus is to move well through this Stamina event. Don’t be a cheerleader or chat with your buddies. Contact the wall at the end of each run and sound off your round. Do not rely on someone else to count your rounds for you. Take responsibility for your actions and remain steady throughout the wod.
STRENGTH: Tuesday
WOD: 45 amqrap
• choose 4/8 or 12 pull ups (if you use chaulk your W&P)
• 8/12/ or 15 push ups
• 40 DU or 80 SU
• Get to blue wall – 30 squats then 10 m walking lunge out of box (put your hands on your head)
• Run 350 (can you find a new gear up every run out?)

0542:

WU: group ready!
STRENGTH:
WOD: Make up Monday – #0538 or
• b. press 4×8 @ 65
• b squat 6×3@75

no clock 8 rounds
• 3/5/8 DHPU
• 6/12/18 push ups
• 10 explosive jumping squats

0540:

WU: SMR – 10 good morning, 15 banded DL (make use or resistance bands
STRENGTH: DL – 6X3@70% // C&J practice – 15 min.
WOD: Off the clock 3 rounds
• 30 V-Ups
• 20 m walking lunge #optional
• 10 Chin ups