REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. SoberWOD at 11:30am.**new time** See you tomorrow!

Workout 20 min AMRAP 2 Strict chest to bar pull ups 10 Step ups (53/35 KB), (24/20”) 15 KB Swings (53/35) 200m Suitcase carry - with the KB you swing and use for step ups

Strength A1 - Bench press -3 x 3 @ 80% -2 x 2 @ 90% A2 - Powell raise - 3 x 8arm   Workout 4 RFT 200m run 20 Double unders 10 Down ups [...]

Strength 1 A1 - Hang power snatch -Build to a heavy 3 reps in 15 minutes A2 - Half kneeling med ball punch throw -4 x 6/side Strength 2 B1 - Single arm ring row [...]

Workout Hanukkah WOD 8 RFT 8 Push ups 8 Wall balls (20/14) 8 Knees to elbows 8 Box jumps - (24/20") 8 Burpees 8 KB Swings - (53/35) 8 Sit-ups 8 Lunges (4/4), unweighted *Compare [...]

Strength A1- Deadlift - 3 x 3 @ 80% - 2 x 2 @ 90% A2 - Side plank rotations - 3 x 8/side   Workout Tabata Hollow hold Arch hold *Hold the hollow hold [...]