Jan 31

15 min AMRAP (Buffet style)
Bear crawl (4 lengths of classroom)
10 box jump@24
8 lunges
side plank

Buffet style means everybody picks a movement and you have to wait for the guy in front of you to finish

January 7th

Deadlifts were the request of the day.  Here’s some options:

Deadlift – 5-3-3-1-1-1-1   Metcon: 10-1 burpees,1-10 pull-ups

Max Effort Deadlift
Box Squat 10X2 on :45 @ 60% 1RM
Push Jerk 7X3 on :45 @ 60% 1RM

Max Effort Bench Press
Max Effort Deadlift
Push Press 7X3 on :45 sec @ 65% of max

Linda
10 rounds
10-9-8-7-6-5-4-3-2-1x reps
Deadlift (1 1/2 bw)
Bench Press (bw)
Clean (3/4 bw)

100 unbroken deadlifts
*double under penalty enforced everytime you stop or drop the barbell