Specialty Classes Today

Yoga – 7:30pm – 8:30pm / For today and the rest of January, the Yoga class will not count against attendance limits! Take advantage of this great class!

Strength / Skillwork

Front Squat
3-3-3-1-1-1-1
50-65-80% @ 3 reps
90-95-97-100+% @ 1 rep
(Get a PR on this for the challenge)

WOD

Happy 31st Birthday Jon Hughes!
Speed Tabata :16 on / :31 off, Alternating movements for 8 Rounds through the list of:

• Hang Snatch
• Over the Box Jump
• Lateral Shuttle Run, 5 yards
• Rest

Rx+: 95/65#, 20/16″ Use the small wooden boxes for OBJ.
Rx: 65/45#, Regular Box Jump 20/18″

Elements

18:00 AMRAP
20 Alt. DB Snatches,30/20#
20 Box Jumps/Step-ups, 20/16″
20 D/U or 100 Singles

Note: On the shuttle runs you will end up running 100 yds each round (5 yds x 5 per direction x 4 directions)