Tuesday

HAPPY NEW YEAR!

Monday

Strength
Cluster
Work up to a heavy single with partner

WOD
"Team Fran"
In teams of 2 for time:
100 Thrusters 95#/65#
100 Pull Ups
*must complete all thrusters before going onto pull ups. Only 1 person working at a time.

Friday

Strength
Snatch Complex
Build to a Heavy:
Power Snatch + Overhead Squat + Squat Snatch

WOD
"Over and Out”
For Time:
20 Power Snatches 95#/65#
20 Lateral Barbell Burpees
20 Overhead Squats 95#/65#
20 Lateral Barbell Burpees
20 Squat Snatches 95#/65#

Thursday

WOD
"Bells and Whistles"
AMRAP 15:
400/350 Meter Row
20 Kettlebell Swings 55#/35#
100' Bear Crawl