Thursday to Sunday 12.31.20 – 1.3.20

New Years Schedule:
Thursday (31st): Open Gym 9am-12pm
Friday (1st): Open Gym 9am-12pm
Sat & Sun: Open Gym 9am-12pm

Thursday:
Part 1: AMRAP 17min
20 Russian KB Swings
20 Wall Balls
20/15 Cal Row

Rest 3min

Part 2: AMRAP 17min
40 Walking Lunges
30 Sit-ups
20/15 Cal Row
10 Burpee Pull-ups

Rx’d:
53#/35# KB
20#/14# WB

Rx’d+:
70#/53# KB
30#/20# WB
Equal Cal Bike or Ski
Burpee Bar Muscle-ups(5)

Friday:
Coach OT’s Cardio Blast: New Years Addition
[6 to 12 Rounds]
45/15 Row
45/15 Ski
45/15 Bike
45/15 Double Under
45/15 Ring Plank

Saturday:
AMRAP30min
1000m/800m Bike
1 Round of “Barbara”

1 Round of “Barbara”
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats

Sunday:
For Time:
2,000m/1,600m Row

On The Minute (starting at 1:00):
5 Deadlifts

Rx’d:
135#/95#

Rx’d+:
185#/135#

Rx’d++:
Choose your own DL weight based on strength