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Friday, January 18th, 2019 Weightlifting SWOD: Squat Snatch Every 1:30 for 8 sets1 Power snatch + 1 squat snatch Metcon WOD: Metcon (Time) For time:21

Thursday, January 17th, 2019 SKILL SKILL: Metcon (No Measure) 2 Rounds5 Ring pull back drill3 Ring pull back hold drill10 Swings on rings5 Muscle Up

Wednesday, January 16th, 2019 Weightlifting SWOD: Back Squat 6 – 6 – 3 – 2Back squat *Perform a set every 4:00*All sets should be challenging

Tuesday, January 15th, 2019 Metcon WOD: Metcon (Time) For time:5 RoundsRun 400 meters15 Hang power cleans (115lbs/75lbs)

Monday, January 14th, 2019 Weightlifting SWOD: Shoulder Press Every 2:30 for 5 sets3 Shoulder press*Compare to 12/07/2018 Metcon WOD: Metcon (AMRAP – Reps) For max

Saturday, January 12th, 2019 Metcon WOD: Metcon (AMRAP – Reps) With a partner, complete a 20 min AMRAP of: 10/8 Cal Bike15 Alt DB Snatch

Friday, January 11th, 2019 Metcon WOD: CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of:Burpees to a 6″ target Accessory ACC: Metcon (No Measure)

Thursday, January 10th, 2019 Weightlifting SWOD: Hang Power Clean Every 4:00 for 5 sets4 Hang power cleans *No dropping the bar between reps Accessory ACC:

Wednesday, January 9th, 2019 Metcon WOD: Metcon (AMRAP – Reps) AMRAP 20:003 Wall walks15 Toes to bar200 meter run with a medicine ball (20/14)25 Russian

Tuesday, January 8th, 2018 Weightlifting SWOD: Front Squat 5 – 4 – 3Front Squat every 3 minutes Metcon WOD: Metcon (Time) For time:2000 meter row19