Warm up Michael Zphelps 6 mind cardio 6 mins bands 1 min kb walk Switch REVerse grip stretch 1 min Pvc Floor press .4x6 WOD 15 mins AMRAP 2,4,6,… Snatch (any way) (75/115) Ring dips

Mid-January —- 40-Day Challenge : ACCOUNTABILITY!!! LET’S GOOO!!! Warm up Runners Michael Phelps 4 Rds of 1 min cardio 1 min stretch Then, PVC FRONT SQUAT PRO WOD buy in: 1 mins wall Balls 45 Front Squats (75/115) 100 KB Swings Cash out: 1 mins Wall Balls

Warm up 2 rounds of: 2 mins Static stretch 2 mins cardio 1 min Bar Hang 1 min wall Sit(1)/hole sit(2) then, PVC Clean Pro (8,5,3,2) WOD Tabata Push Ups Then, 12 min AMRAP 8 Power Cleans (95/135) 6 pull ups 4 Mountain Climbers

Great workout to enjoy while battling!!!! But FIRST— CONGRATULATIONS TO CASSIE AND LAURA - AVERY CHRISTINE BROWN  was born at 1:42am on Jan 2nd at a healthy 8lbs 2oz!!! WHOOT WHOOT!!! Let’s Go Julie and Marie! Warm up Runner’s Warm up: JJ’s, T’s, pogos, lunges 3 mins static stretching 3 mins cardios Michael Phelps PVC RING DIPS - 3x8 WOD 40 Rounds of: 1 Deadlift (155/225) 2 Burpees 3 KB Swings (35/53) 4 Push ups

CONGRATULATIONS TO CASSIE AND LAURA - AVERY CHRISTINE BROWN was born at 1:42am today at a healthy 8lbs 2oz!!! WHOOT WHOOT!!! Let’s Go Julie and Marie!

Warm up: 4 mins Cardio 1 min KB OH Walk 1 min Plank 1 min V-Ups 2 mins AMRAP - Push ups, sit ups, Squats PVC STRETCH 10 snatch Balances pvc then bar only MU practice finish (from Bix) WOD 3-6-9-12-9-6-3 of: Back Squats Thrusters (55/75) E ( 65/ 95) Devil Dogs (35/50) Lateral Bar Hops G

HAPPY NEW YEAR ELATION NATION!!!! New Challenge mid January to Feb. 28!!! CLASSES 9 and 10am WOD TABATA CARDIO 4 mins :30/:30’s Power Snatches (55/75) Tabata Hollow Rocks 4 mins :30/:30’s Power Snatches (65/95) Rest 2 mins Then, 2 mins HSPU’s