Shoulder Day

15-12-9-6-3 RFT of: C2B pull-up, 135 pound C&J, Push-up

"TK"

Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood

DG

Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps

4 RFT 400M run 50 squats

Back Squat 5-5-5-5-5

January trimming

I hereby issue a challenge. Lose 10 pounds in January. We know how to do it. Drink less, eat less and healthier, sleep more, WOD hard and often, and throw in some play or cardio. Who's in? It's a $25 buy-in. Winner takes all. There has to be a prize of sorts, or some pain. If you lose the 10, you don't pay. If you do not, you must send whoever lost the most the $25. Maybe the rules could be better... what do you guys think. I could lose 10 lbs, I'd be leaner and meaner.

100 DU's, 5 RFT dumbbell lifts and HSPU, then 100 DUs

Row 5K

"Elizabeth"

10 RFT 12 Burpees and 12 Pull-ups

Cindy, just for fun

5 RFT&Load 15 handstand push-ups and dead lifts

Hang Squat Clean 3-3-3-3-3

20min AMRAP of Handstand, Squat, L-sit, Flexed arm-hang holds for 30 sec.

Arnie

Coffey

10 X 100M Sprint

95 Thruster Hang Power Clean and Sumo Fun Day!

4 x 500m Row with 3 min rest between

5minAMRAP 3x275#DL/7x115#PP

5 RFT 10 Kettle Bell C and J and 3 Muscle Ups

Squat 2-2-2-2-2

5rds: 20ghdsu/3 15' legless ropeclimb

5rds: 20ghdsu/3 15' legless ropeclimb

AMRAP in 15 minutes of: 20 Pushups & 50 Squats

Thruster 2-2-2-2-2

5K run