23.01.01

HAPPY NEW YEAR

OPEN GYM 9AM-11AM

CHOOSE 1 OF THE 4 WODS BELOW

 

PARTNER WOD

AMRAP 20 with a partner:

23 box jump overs (24/20 in)

23 DB snatches (50/35 lb)

23 DB overhead squats (50/35 lb)

23 knees-to-elbows

23 air bike calories

 

CHAD

For Time: 1000 Box Step Ups (45/30 lb)

 

THE SEVEN

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters (135/95 lb)

7 Knees-to-Elbows

7 Deadlifts (245/165 lb)

7 Burpees

7 Kettlebell Swings (70/53 lb)

7 Pull-Ups

 

MOGADISHU MILE

4 Rounds for Time (alternate hands as needed)

19 Kettlebell Ground-to-Overheads (53/35 lb)

19 Kettlebell Front Squats (53/35 lb)

19 Kettlebell Push-Ups (each hand)

400 meter Kettlebell Run

Your Kettlebell is your “Ranger Buddy.” You cannot lose physical contact with it at any time. You may rest it on your body or set it on the ground with one hand touching it but do not let it go completely. If you DO let your Kettlebell go, you forfeit the progress of that round and you must start the round over.

WHITEBOARD 

Target | Finish

Today we have a 4 WODs, choose one that will challenge you.

Get a good specific warm-up with the movements for your WOD choice after the general warmup.

Use the scaling options on the sheet to choose your best option for scaling.

Be safe and have fun

Write your score on them board when done.

Happy New Year