04 Jan WOD- Tuesday, Jan 5

Paleo Challenge Starts Jan 16th! Info session Jan 9th, and first body composition “weigh-in” is Jan 16th.
Book your time ASAP- CLICK HERE

Warm-up

3 sets:
250 m row
12 shoulder taps in HS on wall (or free)
10 Hollow Rocks

then,
Every 20 sec- 4 sets
A-T-Y-I

then,
Tall Jerks w/ pause in the catch w/ bar for skill/warm-up

Strength:

Pause Split Jerks
3 sec hold in the catch + 2 sec hold in the reset w/ bar still OH
5×2 for quality

WOD:

6 rds
1 min interval/ 1 min rest
3 Clean and Jerks
Row for calories
1 min rest

Lv1: 95/65
Lv2: 135/85
Lv3:155/105

6 pm Lite N Tite

WOD 1:

8 min AMRAP
4,6,8
Burpee Box Jump Overs
KB/DB Snatch Right
KB/ DB Snatch Left

WOD 2:

For time
15-20-25-30-25-20-15
Wall Balls
KBS

Lv1: 12/10, 25/15
Lv2: 14/12, 44/25
Lv3: 20/14, 53/35

Presenting ATHLETE OF THE MONTH December: Mila Yevelev! Learn more about Mila’s CrossFit Journey here.

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