I have tried to make this week’s WODs as self explanatory as possible. If there is a question about how to do something, look the movement up in CrossFit.com. Google is also your friend. Watch each other and have fun.

MONDAY 1-10-22
Strength WOD: Back Squat (3x5)
then:
3 Rounds for time:
5 Tire Flips
10 Jump In and Outs of the tire
15 GHD/Abmat Sit-ups
20 Lunges

TUESDAY 1-11-22
For time:
"Karen"
150 Wall Balls (20,14) to (10' 9')
* Scale reps to 100 or 75 and weight to appropriate

WEDNESDAY 1-12-22
For time:
27-21-15
Back Squats (mod-heavy)
Push-ups

THURSDAY 1-13-22
Strength WOD: Deadlift (3x5)
then:
3 Rounds for time:
100 Single Unders
25 DB Snatch 1 arm, alternating
15 Ring Rows

FRIDAY 1-14-22
5 Rounds for time:
100' Sled Push (185,135) down and back
15 Slam Balls*
10 Renegade Push-ups** (DB)
* only the balls you catch count
** one push-up, right arm pull DB, left arm pull DB=1

SATURDAY 1-15-22
Open Gym at 8am and 9am
Posted in Workout of the Day

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