ACCOUNTABILITY CHALLENGE BEGINS MONDAY Warm up Cardio 4 mins Band Stretch 3 mins Abs Circle PVC Floor Presses 4x6 1 min of Burpees WOD 12 mins AMRAP 6 Deadlifts (175/275) 12 wall Balls Rest 2 mins Then, 2 mins max wall Walks

Warm up Runners warm up: 10’s — JJ’s/T’s/ Pogos/Lunges Walk10 laps inside Lunge walk 6 laps Pinch Grip walk 6 laps :90 secs broad jumps :90 secs hole sit PVC 1-Arm Rows 5x5’s WOD 30 Box Jumps Then, 3 Rounds of- 15 Dumbell Snatches (35/50) 15 Box Step ups W/ Db 15 Kettlebell Swings Then, 30 Box Jumps

Warm up 3 mins bike/Row 3 mins bands/cross.symmetry Abstractor Dips 3x4 Push ups 4x6 WOD 2 mins clean n Jerk practicYeG 10 mins to find 3-rep max clesn n jerk Then, 12 min WOD :AMRAP 10 Clean n Jerks at 70% 3-rep max 8 HAND STAND PUSH UPS 25 dubs

Warm up Michael Phelps Jump rope 3 mins Hang 1 min Hole sit 1 min KB OH WALK 1 min (:30 switch) Plank 2 mins PVC Thruster Pro 15 min AMRAP 6 devil Dogs (35/50) 6 OH Squats (65/95) 6 Thrusters (65/95)

Warm up Bike/row/ski 4 mins Static stretch w/ coach Michael Phelps PVC BEND OVER ROWS 4x6 WOD 3 Rounds of 1 min max Wall Balls 2 mins Power Snatches (55/75) 2 min max upper Abs 1 min wall Balls

Congratulations Richard and Julie. Little Richard entered Jan 12,at 4:38am7lbs 3oz!!! HAPPY BIRTHDAY SANTHOSH! 1/13/92 age 34 Warm up will be on the board. Please follow BDAY WOD Buy in: 34 push ups Then, 5 Rounds of- 7 Power Cleans (95/135) 7 Toes to Bar 7 Bar Over Burpees 7 Front Squats (95/135) Then, Cash Out: 34 push ups

HAPPY B-BDay GRAHAM 1/11/69 Age 57 Warm up 30 reps each - ,jj’s, pogos, lunges :30 each: Hang, wall Sit, Hole Sit, plank, bugs, Rocks 3 mins Cardio PVC STRICT PRESSES 4x6’s WOD 2 Rounds of🎈🎈🎈 Round 1=29 R2ound 2=28 Deadlifts (1725.: 15 only)Double dumbell Presses 2x25-35;2x30+ 30 Mountain Climbers (R/L=1) Then, 57 High Knees