Tuesday 01/18

Strength- Every 2:00 x 5 sets

• 3-3-3-3-3 Push Jerks

• build based off feel

WOD- 4RFT

• 75 DU

• 8 Shoulder-2-Overhead (155/105)

• 16 Box Jump Overs (30/24)

Monday 01/17

We’re running a normal schedule today

Paleo challenge peeps- don’t forget to log your total from last week!

Conditioning- 5 Rounds

• 500m Row + 1:00 Rest

WOD - 20 min AMRAP

• Max “Cindy” Rounds

  5 Pull ups + 10 Push ups + 15 Squats

• Every 5:00 = 500m Row

Friday 01/14

Body Armor- 4RNFT

• 10 Good Mornings

• 12 Seated Banded Rows

• 10 Bird Dogs ea. side

• 30 Flutter Kicks

WOD- 4 RFT

• 500m Row

• 15 Thrusters (75/55)

• 15 Burpees

Thursday 01/13

We have 1 Medium and 1 XL of our newest navy pull overs that are extra, let us know if you want to claim either one!

Paleo challenge peeps don’t forget about a bonus point you can earn for this week! Post/tag us with your favorite recipe!

Strength- Every 90s x 8

• 2 Power Cleans + 1 Jerk

• build based off feel

WOD- 18 min AMRAP

• 7 HSPU

• 14 KB Swings (53/36)

• 21/15 Cal Row

Wednesday 01/12

paleo challenge participants don’t forget to send, post, or tag us in your favorite recipe for an extra point this week on your score!!

Strength- Every 2:00

• 3-3-3-3-3-3 Front Squats

• build to a heavy triple

WOD- 12 min AMRAP

• 3 Front Squats (95/65)

• 3 C2B

• 3 Box Jump Overs

• 6 , 6 , 6…

• 9 , 9 , 9 etc…