Happy New Year! 1 January 2016
Friday 1 January 2016 'Happy New Year!'

12112039_10206296893126716_2024610521771752778_n0900  Open gym, 1030 WOD only!

1. warm up level 2
AMRAP 3 minutes
5 Hang power clean 115/75lbs
5 Lateral bar burpees

2. Lift
7RM Touch and go power clean

3. metcon
Every 3 minutes until failure:
15 Calorie row
15 Thrusters 95/65lbs
15 CTB pull-ups
Rest remainder

4. Extra
100 Assault Bike calories for time
Make sure this is the last piece of the day. Empty the tank.

1. warm up level 1
AMRAP 3 minutes
5 Hang power clean 95/65lbs
5 Lateral bar burpees

2. Lift
7RM Touch and go power clean

3. metcon
Every 3 minutes until failure:
15 Calorie row
15 Thrusters 95/65lbs
15 pull-ups
Rest remainder

1. warm up Base
AMRAP 3 minutes
5 Hang power clean empty bar
5 burpees

2. Lift
7RM Touch and go power clean

3. metcon
Every 3 minutes until failure:
15 Calorie row
15 Thrusters 75/55lbs
15 ring rows
Rest remainder

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