WOD
Deadlift 10-8-6-4-2
*Use the heaviest weight you can for each set.
*Rest as needed between sets.

Then,
Every 1 minute for 10:00, alternating between:
Odd: 5 Muscle-up transitions
Even: 5 Strict pull-ups + 5 Strict ring dip

STRENGTH
A. Overhead squat 3-3-3-3-3-3-3
*Work up to light to moderate weight, then start building.
*Work on the movement while lifting a challenging weight.
*Aim for no failed reps.

B. Every minute on the minute for 12:00
Odd: Bike SPRINT for calories (M: 15 cals, W: 12 cals)
Even: 20 Double-unders or 60 single unders

C. Complete 5 rounds of:
20 Flutter kicks
20 Ab crunches
20 Reverse ab crunches

Discounted Private Training for Members!

Perfect your double-unders, kipping pull-ups, muscle-ups, toes-to-bar, Olympic lifts, and other skill-based movements with one-on-one training. Get stronger, faster, and better conditioned under the watchful eye of a personal trainer. Private sessions can give you the edge you are looking for!

For the month of January, receive Private Training for $25 a session. This is over 50% off!

*Maximum of 3 privates at discounted rate can be purchased. Discounted private training sessions subject to trainer availability. Special can be purchased from December 19th – January 31st.