W.O.D.

Muscle-Up Practice Then, AMRAP 22 Run 1 Mile In the remaining time: 3 Muscle-Ups 6 T2B 9 Alt DB SN (50/35) 12 SA DB S2O

EMOTM 10 1 PCL Build by feel Then, 3rds for time: 600m/500m Row or Ski 15 B.O.B. 20 HPCL (95/65) 25 Push-ups “You may delay,

BSQ – 8@70%, 6@80%, 6@85% FSQ – 10@65% (of FSQ) Then, For time: OHSQ (115/80) – 10, 8, 6, 4, 2 50 Double Unders after

EMOTM 8 3-6 Strict Pull-ups Standard, Weighted, or Banded Then, For time: Run 400m 15 BJO (24/20) 30 Pull-ups Run 800m 30 Pull-ups 15 BJO

AMRAP 15 12 SA OH Walking Lunges (50/35) 10 RKB Swings (heavier than your usual) 8/6 Calorie Bike Then, Every 30s for 10rds: 5 Thrusters

Every 5m for 5rds: 15 BJ (24/20) 15 Pull-ups 15 Push-ups or HSPU 30-50 Double Unders “Either you run the day or the day runs

Team AMRAP 10 Relay Style 3 SB OTS Farmer Carry D&B (53/35) *Rest 2m Team AMRAP 10 Sled Pull Relay (Forward & Reverse) *5 ASQs

CrossFit Open 11.5 AMRAP 20 5 PCL (145/100) 10 T2B 15 Wall Ball (20/14) “We love life, not because we are used to living but

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