Monday, January 4th

PRE:
3-4 rounds, for WEIGHT, of:
Lunge + Good Morning – 30 (15/leg)
L-Sit or Tuck Hold – 1:00 accumulated

WOD:
“Karen”
For TIME:
150 Wallballs (20/14)

POST (optional):
In teams of 2, only one person working at a time, perform:
Row/Ski 500 Calories

-OR-

Row/Ski 250 Calories accumulated in a 1:00 ON/1:00 OFF format.

WEIGHTLIFTING:
Snatch – 3x(Heavy Single; 1×90%, 1@95%)
Clean & Jerk –┬áHeavy Single; 1×90%, 1@95%
Snatch Pull – 2@110%, 3×2@115%
Front Squat –┬áHeavy Single; 1×90%, 1@95%