W.O.D.

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

5rds NFT 8 Supine Pull-ups (2s pause at top of each) 10 DB Bench or Floor Press Then, 2rds for total time: Run 200m Run

EMOTM 10 1 PSN Increase weight by feel Then, AMRAP 10 1, 2, 3, 4, 5, 6… Shuttle Run (D&B = 1) Alt DB Devil

Partners For Time: 180 Wall Balls (20/16) 30 Muscle-ups 60 CL/J (135/95) *Split reps any way, one person working at a time “Love is the

For time (2 Scores) 100, 80, 60, 40, 20 Double Unders *20 T2B After each set **Rest 5m** Run 1 Mile for time “Measure what

AMRAP 24 21, 15, 9 DB/KB Floor Press Calories (You pick one machine) *Every 3m – 6 Burpees “Power is like being a lady…if you

Strict Press 5×3 – Increase by feel *Alt with HS Walk, HS Practice or Wall Walks Then, CrossFit Open WOD 13.2 ARMAP 10 5 S2O

It’s 2025! Let’s get back on track after the holidays and start with some skill, strength and accountability. The most important challenge – holding yourself