January 2024

10 Rounds for time of: 
10 Hand release push-ups Rx+Burpees
10 Sit-ups Rx+T2B or GHD Sit-ups

“The MLK Muscle-Up Mile ” by DB
For Time: 
805 meter Row
Then
10-8-6-4-2-1 Muscle-Ups (ring) MRX Burpee C2B
20-18-16-14-12-10 WallBalls 20/14lbs 10/9′ MRX 20/10/9′ (i.e. 10 MUs & 20 WBs, 8 MUs & 18 WBs, 6 MUs & 16 WBs……10WBs & 1 MU.)
Then
804 meter Row
Compare to January 16, 2023.

Rest day

Open Gym will be offered from 10:00-11:00am today.

For time: 
10-20-30-40-50
Kettlebell swings 55/35# Rx+70/55# MRX 45/25#
1-2-3-4-5
Wall Climbs MRX 25’ bear crawl for each wall climb
10-20-30-40-50
V-ups MRX Tuck-ups or Sit-ups

This Saturday, January 13th, Open Gym will be offered from 10:00-11:00am

Open WOD 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches
Time cap: 14 minutes
Read the scorecard for full event details.

Compare to February 23, 2022.