Complete 10 rounds for time of: 5 Turkish get ups Rt (53/35#) 5 Turkish get ups Lt (53/35#) 5 strict pull ups (53/35#)

AMRAP in 8 minutes of: 5 power snatches (115/75#) 7 front squats (115/75#) 9 toes to bar

Complete max reps in 3 minutes, 2 minutes, and 1 minute at each of the following stations: double unders box jumps wallballs (20/14# t0 10/9') WOD Notes:  Feel free to complete this workout at open…

  Sumo Deadlift 5x2 (90%) Then 30 drop box jumps (high box)

"Cindy" AMRAP in 20 minutes of: 5 pull ups 10 push ups 15 squats WOD Notes: Compare to 130719.

Clean 8x1 (2 sets each at 80, 85, 90, 95%) Then 30 ring rows WOD Notes:  Make the ring rows as challenging as possible.  Elevate the feet, complete an isometric hold at the top of…

EMOM for 10 minutes: 5 deadlifts (225/155# NTE 70%) 10 burpees Community Notes:  Happy Birthday Caba!!

Bench Press 10x1 (90%) Then 5x5 weighted ring dips

Tabata: DB power snatches (50/30#, alternate hands each round) tuck ups (aka lemon squeezers) KB sumo high pulls (53/35#) jumping lunges WOD Notes:  Tabata is a style of interval training consisting of 8 rounds of…

“Last Chance” New Year’s Eve Open Gym WOD Notes:  Today is the last chance to knock some 2014 goals off the board.  Come in between 8:00 and 11:00 a.m. to do any workout you want! …