January 11 - 15

Nutrition Challenge starts Monday the 11th click here to sign-up!
Reminder: Please sign up from your computer and use "member" to save $10!
Strength cycle starts next Monday the 18th.

Monday
Warm. 5 minutes DU practice

WOD. For time
250m Bike/Row
12 Front Squats (65%)
Bike/ Row
35 Weighted/ GHD Sit-ups
Bike/ Row
70 Walking Lunge
Bike/ Row
35 Sit-ups
Bike/ Row
12 Front Squats
Bike/ Row

Strength. 40 DB Box Step-up

Tuesday
Strength. Snatch

WOD. 3 RFTx 2
16 Alt DB Power Snatch
200m Sprint

Wednesday
WOD. 10 Rounds, each for time
10 Burpee
100m Sprint
(walk back)

Thursday
Strength. 5x3 Clean & Jerk

Friday
WOD. "Nate"20 AMRAP
2 MU
4 HSPU
8 KBS