Happy New Year! No classes today, though we will have open gym from 1030-130 (Emily’s music will be featured), come on in and play around a bit…

Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 goblet squats w/pause in the hole) Every :90 for 15:00 (5 sets of each): 1st: 5 back squats, 20X1 2nd: 3-5/side 1-arm DB push press,

Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led 10 rounds for time w/a partner, alternate completed rounds so that each does 5: 30 double-unders 12 deadlifts 10 hang power cleans 8 bar-facing burpees + abs, bis, & tris work of choice Post result to comments.

For completion as warm-up: 500m row easy 30m bear crawl 300m row moderate 30m bear crawl 100m row hard Every :60 for 15:00 (5 sets of each): 1st: :20 kipping practice 2nd: :20 handstand hold or 5-10m handstand walk or :20 hollow hold 3rd: :30 double-under practice + Every :60 for 15:00 (5 sets of

Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses) 2 sets of (5-10m overhead duck walk + :20 hollow hold) Every 2:00 for 10:00 (5 sets): 3 hang power snatches OR 3 hang power cleans if overhead is problematic,