Partner WarmupRunners warm up Michael Phelps Med ball - basketball pass, soccer thro in, Rugby toss in 357 magnums-pu,su, situps squats Pendlay Rows 4x6 snatch pro WOD Buy in: 10 wall Walks 6 Rounds of: 9 Piwer Snatches (65/95) E )(76) 9 Toes to Bar 9 Mountain Zclimbers Cash out: 10 wall Walks

Warm up 6 mins own stuff Then, 3 mins cardio 1 min hang 1 min hole Sit 1 min OH PLATE WALK (15/25) Thruster pro WOD TABATA Back Squats (76/115) 4 min AMRAP 4 Pull Ups 6 Wall Balls Tabata Back Squats(65/95) 4 min AMRAP 6 Pull Ups 4 Wall Balls 2 min Rest Then, Burpee race - 2 mins: winner-$5 wawa card

Warm up PVC BAR warm up OH Squats 10 Power Cleans - bar only Cardio 4 mins Static stretch - 4 mins Power clean pro WOD ROW 500m/bike (bot part of time Then, 4 rounds of: 12 power Cleans (75/115) 12 HSPU’s Bike 1200mí Row 500m

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