No regular classes tomorrow (Saturday) due to the Black Ops 2 Competition.

Strength / Skillwork

Max Box Jump Height
After the Warm-up and before the WOD [PR for the FTX New Year Challenge]

WOD

“Mama Wants a New Kitchen Sink” (30:00 CAP)
– Last done on February 10, 2017 –
[Start in 1 of the 3 “zones”, GO IN ORDER within the zones]

15 reps of each exercise: (All done in the front/middle area)
Push-ups
Prisoner Squats (1.5)
Scissors
Leg Lifts
Pull-ups
Lunges (2-ct)
Burpees
Toes to Bar
Bicycle Crunch (2-Ct)
Dips
Oil Drills
Calorie Row

20 Reps each of: (All done in the “main” area, 1 KB per person)
KB Sumo Deadlift High Pull, 55/35#
Goblet Squat
Russian Swings
American Swings
Figure 8 w/ Uppercut (8/8)
Cleans (8/8)
Push-press (8/8)
Thrusters (8/8)

25 Reps of Each:
GHD Sit-up (Reg. Sit-ups)
GHD Hip Ext. (Supermans)
Wall Ball, 20/14#
Ball Slams, 30/20#
Box Jumps, 24/20″

Rx+: as written
Rx: 35/25# KB
Scale as needed

Elements

20:00 AMRAP

• 20 Calorie Bike
• 20 Push-ups