Specialty Classes Today

Yoga – 7:30pm – 8:30pm / All Yoga classes in January don’t count against attendance limits!

Strength / Skillwork

Bench Press
EMOTM 3 – 3 – 3
EOMOTM 1 – 1 – 1 – 1 + 1RM
50-65-80% @ 3 reps (Every Minute)
90-95-97-100% @ 1 rep (Every Other)
REST 3:00
attempt 1RM for PR (FTX Challenge PR)
Use Safety Catches!

WOD

Fight Gone Bad (style) 1:00 intervals of everything
Rest 1:00, 3 rounds through.

• KB Figure 8 w/ uppercut
• DB Scott-Bobs (1-ct)
• SB Chest Throws (on a beam)
• BB Hang Clean
• Air Squats to a 12″ box
• Rest

ATTENTION! 4 points per “full” scotty bob. 1 Push-up, 2 Pull, 3 Push-up, 4 Pull.
Rx+: 35/25# KB, 30s/20s DB, 20/15# SB, 95/65# BB
Rx: 30/20# KB, 20s/12s DB, 15/10# SB, 75/45# BB

Elements

1:00 intervals, NO Rest, 4x

• Russian KBS, 30/20#
• Push-ups
• Ball Slams, 30/20#
• MB Hang Clean
• Air Squat to a box