W.O.D.

Happy New Year! For time: Run 800m 2rds – 20 Pull-ups 25 Push-ups Run 800m 3rds – 15 Calories (any machine) 10 Burpees Run 800m

DL – 5, 4, 3, 2, 1 Build by feel Then, AMRAP 8 2 Wall Walks 2 DL (315/205) “Great minds have purposes; others have

4rds – 4m ON/1m OFF 3 High BJ (higher than your usual) 6 S2O (115/75) 9 B.O.B. 12 Pull-ups *Pick up where you leave off

EMOTM 5 Max Calories in 35s EMOTM 5 Max Calories in 40s EMOTM 5 Max Calories in 45s EMOTM 5 Max Calories in 50s *Score

BSQ 3×10 Build by feel, goal more than 12/15/23 Then, For total time: 1rd – 21 SA DB Devil Press (50/35) & 50 Double Unders

Back Rack Lunge Steps 5x5R/5L Build by feel – goal more than 12/8/23 Then, 100 Calories for time *You pick the machine “Before you marry

“The Ghost” 6rds for max reps: 1m Max Calorie Row 1m Max Burpees 1m Max Double Unders 1m Rest *Compare to 12/23/22 & 12/23/21 “Age

FSQ 5×3 Build by feel Goal more than 12/6/23 Then, Partner WOD In 10m, complete the following: 20 Alt CL (225/145) *In the remaining time,

In 7m, find a mod/heavy PP (from the floor) Then, Every 90sec – 10rds: 3 Cone Shuttle Run 5 PP (UB & mod/heavy by feel)

For total time: 3rds – 1m rest between 12/8 Calorie Bike Sprint 20 ASQs 10 Alt Pistols *Rest 4m 4rds – 1m rest between 15