Wednesday, January 17

:30 Seconds Jumping Jacks Active Spiderman Quick Single Unders Air Squats Higher Single Unders Push-up to Down Dog 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Power Snatches 5 Thrusters 5 Power Cleans

Metcon (AMRAP - Reps)

AMRAP 4:00: 9 Power Snatches (95/65) 15 Thrusters (95/65) 21 Power Cleans (95/65) Time remaining: Max Overhead Squats (95/65)

Rx+ (135/95)

*Count only Overhead Squats in Score

"Slap Happy" (AMRAP - Reps)

3 x 5:00 on / 5:00 off: 100 Double Under Buy-In, followed by AMRAP: Round 1: 12 Front Squats (95/65), 4 Burpee Box Jump Overs (30/24) Round 2: 8 Front Squats (115/80), 4 Burpee Box Jump Overs (30/24) Round 3: 4 Front Squats (135/95), 4 Burpee Box Jump Overs (30/24)

Rx+ (135/95), (165/110), (205/145)

*Do not count Double Under Reps in Score

3000 Meter Row (Time)