Congratulations to the winners of the 2018 New Year, New You Nutrition Challenge:
1st Place goes to Bonnie Marcum
2nd Place goes to Bailey Carter
Spirit Award goes to Crystal Webb.
1st place team winner is Jamie’s Team!! 

Dynamic Warm-Up – Mobility
Prepare  for..

A.Strength – Skill: 20 min E2MON
1st 2 minute 3x Deadlift. Build up to today’s Heaviest 3 reps (5×3)
2nd 2 minute 3x Strict HSPU start kipping when Muscle failure starts (5×3)
Keep alternating for 20 minutes

B. WOD:
4x Tabata sets of:
Row
1 Minute transition
Bike
1 Minute transition
Ski-Erg
3 scores for Cals completed.

Team Cool down + 100 Flutter kicks, every 20 stop. Do 1  Mobility hold for 20 sec each body part till finished with flutter kicks 4-6 minutes

Strongman:
Work to heavy yoke carry 25M
Then
6 Rounds of:
Yoke carry x 25M w/ 75% max
Assault bike x15Cal
DB split jerk x3ea side

 

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