January 2025

8-10a Open gym Strength:EMOM 16:Min. 1 | 10 pull-ups (strict if possible)Min. 2 | 5 Back squats (125/185 lb) WOD:AMRAP 20 with a partner:24 box jump-overs (20/24 in)24 power snatches (65/95 lb)24 overhead squats (65/95 lb)24 knees-to-elbows24-cal bike– Step down from the box.

WOD: Lvl6/5:2 rounds for time:50 alternating DB snatches (35/50 lb)50 wall-ball shots (14/20 lb) (9/10 ft) Lvl4/3:2 rounds for time:50 alternating DB snatches (20/35 lb)50 wall-ball shots (10/14 lb)(9/10 ft) Lvl2/1:2 rounds for time:30 alternating DB snatches (10/15 lb)30 wall-ball shots

Open Gym 2:30-4pm ONLY At home/Open gym; 2-4-6-8-10 reps for time of:Wall-walksShuttle runs– 1 shuttle run is 25 ft out and 25 ft back.