January 2025

For time: 
30-25-20 reps of:
Wall ball shots 20/14# 10/9’ MRX 20/10# 9’
18-15-12 reps of:
Toes to bar

5 Rounds, each for time of:
500 Meter row
E7MOM
(these are every 7 minutes so they should be all out sprints each round)
**At the end of last 7 minute clock, conduct a:

5min AMRAP:
10 Deadlifts 185/125# MRX 155/105#
50 Double unders MRX Singles

Compare to October 24, 2023.

5 Rounds for time of: 
4 Hang Squat Snatch 135/95# Rx+155/105# MRX 115/85#
3 Wall Climbs Rx+Wall Climb with wall facing HSPU MRX Stationary walking double push-up
2 Rope Climbs 15’ MRX 10’

“Pick Your Poison” by DB
For Time: 
-2000m Row
-1 Mile Run
-4 Km Assault Bike
REST 4min
-30 MUs Ring
-60 C2B Pull-Ups or 60 Ring dips
-90 Pull-Ups or 90 Bar dips
REST 4min
-70 Thrusters 75/55
-50 Thrusters 95/65
-35 Thrusters 135/95
**Pick one exercise from each group, go in any order you desire and give it your all on each one**
Compare to January 29, 2024.

Every 6 minutes for 3 rounds, complete each for time:
21 Box jump overs 24/20” MRX 20/18”
15 Calorie Bike, Ski or Row (alternate rounds) MRX 12 Calories
9 Burpee box jump overs (box facing)
15 Calorie Bike, Ski or Row MRX 12 Calories
21 Box jump overs
*Do one of each: bike, ski and row