Week 3/Day 2 Muscle-up work posted on SugarWOD 9m Stations – 2m rest between Station 1 – Calorie Bike – 5, 10, 15 FSQ (135/95) – 15, 10, 5 *Start over after 15/5 Station 2 – Run 200m 7 OHSQ (95/65) “It is one of the blessings of old friends that you can afford to

How are those January goals? We still have a couple weeks left, LET’S GO! Team Row – Max Meters in 25mins! *No more than 300m/200m per person at a time *Partner getting off rower must Sled Push 100ft (4/3) before next partner can get on and start. “Freedom is never more than one generation away

4x8R/8L Reverse Lunge Steps *Back rack, from the rack – weight by feel Then, From the 1st Competition at Gardens CrossFit – Cult Classic 2014 For time: Run 400m 15 PCL Run 400m 15 PCL Run 400m (RX – 185/125, Int – 135/95, Beg – 115/65) “You’ve gotta dance like there’s nobody watching, love like

Week 3/Day 1 Muscle-up work & Core challenge posted on SugarWOD For total time: 3rds – 1m rest between 75 Double Unders 25 Burpees *Rest 3m 7rds – 30sec rest between 6 C2B 10 Push-ups *Goal UB C2B & Push-ups “Being angry and resentful of someone is like letting them live rent-free in your head.”

3rds for time: 15 Strict Press (95/65) 20 Front Rack Lunges (same bar) Into – 100 Double Unders 800m Run “Remember that happiness is a way of travel – not a destination.” – Roy M. Goodman

Week 2/Day 2 Muscle-up Work Posted in SugarWOD. EMOTM 21 Min 1 – 17/12 Calorie Row Min 2 – 10 Pull-ups (your toughest possible! C2B, strict, vested, kipping, butterfly, UB) Min 3 – 10 V-Ups + 10 Alt Leg V-Ups *4rds at one station then rotate, 3rds at each station after “The greatest conflicts are