*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 under 90 seconds.
Join PR’s Make Life Better on fb
*Make sure you are prepared for the week with quality foods, and throw out left over junk food from the holidays.
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WOD
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Barbell & Accessory
A) Overhead Squat 5-5-5-5-5
B) Floor L-sit Hold Attempts 5×5
C) Mobility – 5×2 mins
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Foundations
Partner WOD / For time (20 cap)
P1 – 100 Single-unders / P2 – Deadlifts, 135/95/65 / Switch every 100 single-unders until 150 Deadlifts have been accumulated
P1 – 10 Burpees / P2 – Front Squats, 115/85/55 / Switch ever 10 burpees until 150 Front Squats have been accumulated
P1 – Run 200m / P2 – Push Presses, 95/65/45 / Switch every 200m run until 150 Push Presses have been accumulated
Conditioning
For time (20 cap)
50 Double-under
40 WBS
30 Pull-ups
20 Power Cleans 135/95/65
10 Thrusters 135/95/65
20 Power Cleans 135/95/65
30 Pull-ups
40 WBS
50 Double-unders
Competition
For time (20 cap)
20 Alt DB Snatch, 100/60/40
30 DB Bench Press, 100/60/40’s
40 Alt DB Power Clean & Jerk, 100/60/40
50 Deads, 100/60/40’s