Saturday January 2, 2016

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(Our Blast Off Goal Setting Workshop will be held one week from today, January 9th at 9am!  Get yourself a year in review, 2016 mission statement, a 12 month outline, action plans, and accountability partners!  What leaps will you take this year?)

Sign up on Mindbody and Post Scores to Whiteboard

Level 1 & 2 WOD:

With a partner complete:
2016 meter row Buy in, (Switch places every 250m, hold plank while waiting.)
then:
THE AMRAPS:
1. AMRAP 10 minutes
20 Abmat Sit-ups
16 Kettlebell Snatches (53,35)(L+R=2)
20 Goblet Squats (53, 35)
16 Toes to Bar

2. AMRAP 10 minutes:
20 Double Unders
16 Handstand Push-ups
20 Side/Side Twists with Ball (20,16)
16 Med Ball Cleans (20,16)
then…
2016 meter row Cash out (Switch places every 250m, hold plank while waiting.)

**For the AMRAPS section.  Partner A will do AMRAP 1, Partner B will do AMRAP 2. You will do these at the same time. At the 10 minute mark, you will switch and Partner A will do AMRAP 2, and Partner B will do AMRAP 1.

**Score for this will be the total time to completion, plus a combined AMRAP 1 score and a combined AMRAP 2 score.

MOD 1:KB/Squats (35,20), HSPU (1 abmat), Twists/Cleans (16,14)

MOD 2: KB/Squats (20,18), HSPU (2 abmat), Twists/Cleans (14,10)

MOD 3: KB/ Squats (18,10#DB), HSPU (Kick to HS with 3 second hold), Twists/Cleans (10,6), 2x singles

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