Complete 10 rounds of: 6 Deadlifts 12 KB Swings 18 Calorie Bike (RX-225/155) (M-180/120)
Complete 21-18-15-12-9-6-3 reps of: DB Box Step Overs Pull Ups Ski Erg Calories (RX-45/30) (M-35/25) (RX-20”) (M-18”)
Complete 2 rounds of: 50/40 Calorie Row 40 Burpees 30 Knees to Elbows 20 Walk Ball Sit Ups 10 Military Push Ups
Buy In: 50/40 Calorie Bike Then complete 4 rounds of: 12 Hang Snatches 12 No drop SDLHP 12 Pull Ups 12 Burpees Buy Out: 1 mile run @ 6% RX-95/65 M-75/50)
Complete 6 rounds of: 12 Alternating DB Snatches 12 Overhead Squats 12 Box Jumps (RX-55/35) (M-45/30) (RX-115/75) (M-95/65) (RX-24/20”) (M-20/18”)
Note: Saturday January 31st we will be hosting a fundraiser for our very own Kim Edwards. More details coming soon! Complete for time: 2 Mile Bike 1000 Meter Row 2 Mile Bike 1000 Meter Row 2 Mile Bike 1000 Meter Row
Complete 10 rounds of: 10 Calorie Ski Erg (reset) 6 Push Presses (RX-135/95) (M-115/75)
Complete this 25:00 AMRAP of: 5 Down & Back Sprints 10 Rack Front Squats 20 HR Push Ups (RX-135/95) (M-115/75)
Complete 8 Rounds of: 7 Deadlifts 5 Hang Cleans 3 Bar Muscle Ups (RX-155/105) (M-125/85)
Complete for time: 20 Burpees 50/40 Calorie Bike 10 Rope Climbs 20 Clean & Jerks 1 Mile Run @ 4% (RX-155/105) (M-125/85)