Happy First WOD of the Year!

Specialty Classes

Yoga – 7:30 – 8:30pm (For the month of January our Yoga class will not count against attendance limits!)

Strength / Skillwork

None today. Take extra time to warm-up and be ready to get a PR on Fran.

WOD

“Fran”

For time:
21-15-9

• Thrusters 95/65#
• Pull-ups

Elements

Burn 1

45:00 AMRAP

• Row 300m
• 20 Russian KB Swings
• 10 Ball Slams
• 5 Pull-up
• 3 DB Man-makers

Rx+: 45/30# KB, 30/20# SB, Pull-ups, 30s/20s DB
Rx: 30/20# KB, 20/15# SB, Jumping, 20s/12s DB