1.19.21 Workout of the Day

Today, we celebrate the life of Kristin Lam’s father who passed away yesterday. Please keep their family in your thoughts and prayers.

Box Brief
Happy Birthday Holly & Kim Reed.

Jumpstart January Weight Loss Challenge
Week 3 of our weight loss challenge is in full swing. Best of luck to all our participants, as we have over $500 in the pot for winning participants. Stay committed!

Sign-ins
Please continue to sign in as this helps us coaches prep for class & for social distance protocol.

Barbell
1.Conditioning
Team of 2, 15 minute AMRAP
24 Box Jump-Overs (24/20)
24 Deadlifts (155/105)
18 burpees
18 Hang Power Cleans (155/105)
12 Bar muscle ups
12 push jerks (155/105)

-One works, one rests. Split reps however feel fit. This wod may also be done solo by cutting the reps in half.
set-
Midline
10-8-6-4-2
Inchworms
Weighted Good Mornings (95/65)
-15 GHD sit-ups after every

Interval
1.Conditioning
On the every 4 x 7 sets
20 eye-level KBS (70/53)
30 air squats
15/12 cal bike or ski
-Run and row substitutes listed on whiteboard.

Midline
10-8-6-4-2
Inchworms
-20 sit-ups after every set