*Refer someone in January and you both get a month free.
*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD…aim for sub 2 minutes.
*Join PR’s Make Life Better on fb
*Make sure you are prepared for the week with quality foods.
*SAVE THE DATE – Sat, Feb 13th @ 8am – CFB In-House Competition, “Blind Date”
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WOD
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Barbell & Accessory
A) Hang Squat Clean 2-2-2-2-2
B) Strict Pull-ups 5×7
C) Mobility – choose 1 mobility exercise, 5 x 2 minutes
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Foundations
AMRAP 18
100 Single-unders
50 KBS 55/35/25
30 Hollow Rocks
Conditioning – “12.3”
AMRAP 18
15 Box Jumps or Step ups 24/20″
12 Push Press, 115/75# | Masters 95/55#
9 T2B
Competition
AMRAP 18
150 Double-unders
75 Calorie Row
30 Thrusters 135/95/65
AMRAP Muscle-ups (men – high rings)