Thursday January 4th

Jan. 3

SKILL
DEADLIFT
4 - 4 - 4 - 4 - 4

Between Sets:
1-2 Rope Climbs

WOD
EMOM 18

1) 15/12 Calorie Row
2) 15 Wall Balls
3) 20 DB Snatches
4) 15 Push Ups
5) 20 Jumping Lunges
6) Rest

D - Choose weight, modify reps as needed
F - 20/14
P - 18/15 Calorie Row, 30/20

SWEAT
AMRAP 15
7/side Hang DB Snatch
14 Box Jumps
14 Ring Rows
7/side Overhead* DB Lunge
*scale to front rack if needed

STRENGTH
3 SETS:
10 Seated Strict Press
10 Around-the-Worlds with a Plate
10 Plate Curls

Ashley Mathewson

Friday January 5th