Tuesday 01/03/2023

Strength
Overhead Squat 5x3
3 Overhead Squats x 5 Sets @60-70% (1RM Snatch)

- Rest 60-90 seconds between sets –

WOD
"Fran"
21-15-9
Thrusters 95#/65#
Pull-ups

Monday 01/02/2023

WOD
"Elsa and Anna"
Teams of 2
10 rounds For Time (each/1:1)
16/13 Calorie Row (Bike – 11/8)
8 Burpee Over Rower
-This is more of a push pace effort-

Saturday 12/31/2022

WOD
"2022 into 2023!"
Teams of 2 For Time:
10 sets (each/1:1)
23/18 Calorie Row
23/18 Calorie Bike

Friday 12/30/2022

WOD
“The Final Countdown”
3 Rounds For Time:
30 Wall Balls 20#/14#
60 Double Unders
30 Toes to Bar
60 Double Unders