MONDAY

Push Press
4x6

AMRAP in 12 minutes:

  • 10 Rotational Ball Slams (40 | 30)
  • 5 GHD Situps
  • 2 DB Power Snatch (AHAP)

TUESDAY

5-4-3
Strict Ring Pull ups with 3 second pause at the top and bottom
(lvl 2: wtd)

For Time:

  • 20 C2B Pull Ups
  • 200 Meter Run
  • 10 Front Squats (225# | 153#)
  • 400 Meter Run
  • 10 Front Squats (225# | 153#)
  • 200m Run
  • 20 C2B Pull Ups

WEDNESDAY

Team WOD
As a Trio
3 Rounds:

  • P1 Max Stone over Shoulder
  • P2 Partner holds L Sit
  • P3 20Ft. Walking Lunge (1.5 | 1)

4 sets:

  • 8/8 Weighted Step Ups
  • 8/8 Single Leg RDL

THURSDAY

"Partner Cardio"
As a Duo:

  • 2K Row
  • 200 Double Unders
  • 1.5K Row
  • 150 Burpees
  • 1K Row
  • 100 Kettlebell Swings (1.5 p | 1p)

COMPARE TO JAN 5

FRIDAY

In somewhat of a “freak accident,” CrossFitter Kevin Ogar suffered a catastrophic injury to his thoracic vertebrae in a CrossFit competition, severing his spinal chord and leaving him paralyzed from the waist down. The following WOD was created as a part of a fundraising campaign to help him with his medical bills.

In somewhat of a “freak accident,” CrossFitter Kevin Ogar suffered a catastrophic injury to his thoracic vertebrae in a CrossFit competition, severing his spinal chord and leaving him paralyzed from the waist down. The following WOD was created as a part of a fundraising campaign to help him with his medical bills.

Overhead Squat (LVL 2 Test)
15 minutes to find 10RM

"OGAR"
AMRAP in 14 minutes
3 Snatches (135# | 95#)
1 Muscle-Up
12 Wall Balls (20# |14#)

SATURDAY


SUNDAY

For time and rounds:
Partner WOD
1 partner:
400m Double KB Front Rack Carry (2p | 1.5p)
* Every break 5 = burpees to be done w/partner on return*

Other Partner
3 Deadlifts (315 | 205)
10 T2B