800g Nutrition Challenge will start on Monday January 21st. If you want to better understand how the challenge will be ran and what the expectations are of the participants, join us on Saturday at 830a so we can go over the challenge and answer any questions you might have. Sign up sheet is on the community board. Test yourself to see if you can or if you have been eating enough fruits and veggies!!

Dynamic Warm UP – Mobility Prepare For….

A. Strength:
15 Minute E3MOM of: 
Tempo OH Squat 4.1.1 x3 Find today’s Heavy 3 with Good MECHANICS 
3x L-Sit Chin ups  ( Strict position)

Scale Knees bent or BB on ground

B. WOD:
Team of 3:
15 Min AMRAP of:

P1 5x Lateral burpee box jump overs 20/16           https://www.youtube.com/watch?v=F9MT3LqWPDA
P2 3x 1 Hang Snatch + 2x OHS = 1 rep 95/65        https://www.youtube.com/watch?v=fDnaGKdkynA
P3 Rest

Score: Is total Rounds and Reps
Scale: Box 16/12. – https://www.youtube.com/watch?v=GRUJAgHwtBQ
1 Hang Snatch + 2x OHS = 1 rep 85/55 75/45

C. Cool Down:
4-5 Minute Row or Bike or 3-5 sets x10 Windshield wipers + 10 Knees to Elbows, every 20 stop.
Do 1  Mobility hold coaches choice for 30-20 sec each body part till finished with 5 sets.

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