Strength I
EMOM x 10
2 Front Squat, 60% 1RM

Strength II
Every 3 minutes x 3 sets
5 Back Squat Jumps, 40% 1RM

Conditioning
“Shoop” (Teams of 2)
AMRAP x 20 minutes:
40 Wallballs, 20/14
40 Calorie Row
40 Burpee Over Rower
40 Slamball, 40/30

Daily Midline
3 rounds:
:30 Russian Twist
:30 Heel Touches
:30 Alternating Single Leg Glute Bridge
:30 Rest

Box News
Fit For Life Challenge
Whole Life Challenge Starts January 21st! Get signed up!
Open Intramural Compeition Recruitment is under way!
Read this if you’re not in the loop! Click Here

This Friday we will be attacking Open Workout 13.4!
AMRAP x 7 minutes: 
3 Clean & Jerk, 135/95 
3 Toe To Bar 
6 Clean & Jerk, 135/95
6 Toe To Bar
…Add 3 reps after each round until 7 minutes is up
Our Ninja Skill work this week will have elements to focus to prepare!