Wednesday

Front Squat 3-3-3
Thruster 3-3-3
Push Jerk 3-3-3

The Consumerist Church of Fitness Classes

Tuesday

"LEO Helen"

In TEAMs of 2, Complete 3 Rounds for TIME:
   200m Run
   42 KB Swings (53/35*)
   24 Pull-UPs

1* TEAM Member working at a time
Complete the runs together
Partition the reps as you wish

Slugs vs. The Rest

Monday

“Frank Callahan”

3 Rounds for TIME:

 10 Bench Press (60% of Body weight)

 10 Dips (As strict as possible)

This Firefighter Hero WOD is dedicated to Captain Frank Callahan, FDNY, Ladder 35, who was killed on September 11, 2001. Callahan, who lived with his family in Breezy Point, Queens, was a 28-year FDNY veteran who returned to the department even after being laid off during the municipal budget woes of the mid-1970s.

"Ladder 35 couldn't have asked for a better leader or someone more committed to his men, Frank's a hero."

FUNday

DO Work!

Thursday

Play in the SNOW!

Wednesday

EMOM for 16min Complete:

   1st 20 Hollow Rocks

  2nd 10 Jumping Lunges

  3rd 10 Athletic Burpees 

  4th 20 Squats

*Total- 4 Sets of each movement 

Disabled South Carolina Deputy Fighting for Health Benefits

Retired Lexington County Sheriff's Deputy Eddie Richardson, whose career was cut short by an on-duty crash, is fighting for health benefits as he continues to recover. 

A Go Fund Me account is set up to help care for his family: https://www.gofundme.com/3mjnh7-caring-is-sharing  

Tuesday

AMRAP in 15min of:

    9 Deadlifts (155/100)

  12 Push-UPs 

  15 Box Jumps

One word to ban to achieve new year's resolutions