SATURDAY Metcon Metcon (Time) 5 RDS 15 SDLHP 65/95 15 KB SWING 15 OHS 15 BOX JUMPS 400 MT RUN

FRIDAY Warm-up Metcon (Time) 800 MT RUN 70 SIT UPS 60 WALL BALLS 50 CLEAN & JERK 10 REPS 65/95 10 REPS 85/115 10 REPS 95/135 10 REPS 105/155 10 REPS 115/185

THURSDAY Warm-up Front Squat (1-1-1-1-1-1) Metcon (Time) 12-8-6 PISTOL SQUATS D/L 155/225 3-6-9 BAR MU (DIPS+ PULL UPS) FRONT SQUATS 95/135 BURPEES OVER THE BAR

1ST WOD OF 2019! Warm-up Metcon (Time) HANG POWER CLEANS – 200MT RUN – PUSH UPS 5-RUN-25 10-RUN-20 15-RUN-15 20-RUN-10 25-RUN-5 20-RUN-10 15-RUN-15 10-RUN-20 5-RUN-25 RX 65/95 RX+85/115

HAPPY NEW YEAR SANDBOX! Warm-up Metcon (Time) GRAB A PARTNER 1 MILE RUN 100 DUBS 20 BURPEES 40 HANG POWER SNATCHES 65/95 20 BURPEES 40 WALL BALLS 20 BURPEES 40 TOES TO BAR 20 BURPEES 40 PUSH JERKS 20 BURPEES

SATURDAY Metcon Metcon (Time) 21-18-15-12-9-6-3 SQUAT CLEANS 65/95 PULL UPS BOX JUMPS 200 MT RUN AFTER EACH RD