Saturday, January 1

Happy New Year, crew!!

Rebuild

3 RFQ

12-14 Keg Lifts (6-7/each side)

12-14 Kneeling Curl to Press (DBs)

3 RFQ

12-14 Slasher to Halo

12-14 Single Arm KB Suitcase Walking Lunge (step forward, step back)

3 RFQ

20 SA KB Swing (Russian – 10/each)

KB Figure 8 (1:00)

Community WOD

“The Ghost” (partner version)

10 rounds, 1 min per station, for max reps of:

Row Calorie

Burpee

Double Under (single under)

Teams alternate movements (in round 1, partner A would do row, B would then do burpee, A would jump rope. In round 2, B would start with row, etc….) immediately to the next station every 1 min, the clock does not stop or reset between stations.