W.O.D.

BSQ – 8@70%, 6@75%, 6@80% FSQ – 15@60% (of FSQ) Then, Every 3m for 5rds: 10 Bar-facing Burpees Run 200m “Happiness and moral duty are

Last week to get in those extra T2B for the January Challenge! 5rds for time: 20/16 Calorie Row or Ski 16 Front Rack Lunge Steps

BSQ – 10@60%, 6@70%, 6@75% FSQ – 15@55% (of FSQ) Then, For time: 21, 15, 9 Thruster (95/65) BJO (24/20) “If you fell down yesterday,

3 x 10 DB/KB Bench or Floor Press *Max Effort set of Push-ups after each 3x10R/10L DB Bent Over Rows *10 Archer Rows after each

For total time: 50/40 Calorie Bike 50 T2B 50 Wall Balls (20/16) *Rest 3m 40 T2B 40 Wall Balls 40/32 Calorie Bike *Rest 3m 30

In 24min, Team Max Meters! *Pick Row or Ski *3 Burpee Pull-ups after each switch *Teams of 2 or 3ppl “We must be willing to

Every 3m – 3rds Run 200m 15 HPCL Every 3m – 3rds Run 200m 15 S2O Every 3m – 3rds Run 200m 15 CL/J (115/75

Push Press 5×3 Increase by feel – no rebounds Then, EMOTM 10 3 Bar Muscle-ups 10 Hand-release Push-ups “The quality, not the longevity, of one’s

Skill – 4x30s ON/15s OFF Front Rack March Then, 5rds – 2:30m ON/1m OFF Row or Ski 500/450m Max DL in remaining time (185/125) “A

BSQ – 10@60%, 8@65%, 6@70% FSQ – 15@50% (% of FSQ) Then, For time: 100 ASQs 25 T2B 50 Dbl DB Step-ups (20″) 25 T2B