Thursday

Front Squats: 10-10-8-8-8
Supine Ring Rows: 10-10-8-8-8
GHD Situps: 10-10-8-8-8

*Alternate between movements every 2min

“Without becoming aware of how you currently spend your time, it’s hard to reflect on whether you’re acting in ways that match up with what your values and highest-impact tasks are. Keeping a time log is a great way to find your starting point, your base level.” 

                                                           –Chris Bailey, The Productivity Project

Wednesday

200m Repeats
With a running clock...

Every 2min for 20min Sprint 200m
   1-2 @  60%
   3-4 @ 70%
   5-6 @ 80%
   7-8 @  90%
 9-10 @ 107%

Now for the good news: things really are getting better

Tuesday

For TIME...

2016m Row
  31 Thrusters (95/65)
  31 Sit-UPs
  31 Box Jumps (24/20)
  31 Power Snatches (95/65)
  31 Alt. Lunge Jumps
  31 KB Swings (53/35)
  31 Power Cleans (95/65)
  31 Wallballs (24-10, 14-9)
  31 Toes-2-Bar
  31 Push-Press (95/65)
  31 Burpees
  31 Man-Makers (35/24)

"Happy New Year from the other side of the world to my family and friends!  No champagne toast or fireworks.  Celebrated the end of 2016 and welcomed 2017 with Crossfit.  Thank you 11th Parallel!  Thought of my friends at 21 Guns as I was counting all of these reps!"

What supplements should you be taking

Monday

5K Run

Thursday

Active Recovery 

4-5 Rounds for QUALITY

EMOM...

   1min- ROW @ 70% effort 

   2min- 30sec Hollow Hold

   3min- Airdyne @ 70% effort 

   4min- REST

Thursday

Active Recovery 
Mobility Work
     or
Make up a WOD you missed

SHOW UP!

Back Pain?

Wednesday

"ADAMBROWN" 

2 Rounds for TIME of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps