* CrossFit Kids Cancelled through January 25th

** New Programming Block HERE

*** Running Clinic w/Jason Wolstenholme HERE

**** Annual Holiday Party is the 30th, check it out HERE

***** WODDOC Seminar February 7th HERE

WOD:

1) Deadlift 10-8-6-4-2: 1 set Every 3:00 x 5 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit through the course of the 5 sets. All reps should be Touch-and-Go.

2) Good Morning: 10 reps Every 1:30 x 4 sets

Start around 25-35% of your 1RM Deadlift. Build as heavy as deemed fit. This should be done as a continuation of the Deadlift series, starting your first set of Good Morning’s at 15:00 on the clock.

3) AQAP:

12-9-6 Power Cleans 155/105

20-40-60 Wall Balls 20/14

Extra Work:

4) Hip Thrusts: 4 sets of 8

Rest 90-120 seconds between sets. Heavy as possible.

5) Double-unders: 10 minutes Practice

Goal should be to work towards 100 Unbroken reps.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE