WOD: Friday 1/1/16

New Year, New You!

Come on in today and sweat out the mistakes of 2015! Let's review your progress, then set some goals for the new year! In the mean time, we'll hit this workout hard and have a blast!

Warm-up:

- Stretch/foam roll (glutes/hams/hip flexors)

- Track Drills

Then, 3 Rounds: WOD Pace!!

- 6 x NPU Burpees

- 8 x Air Squats

- 6 x T2B

Strength/Skill:

Front Squat: 3/3/3/2/2/2 (3s pause on first rep)

Metcon: 20m AMRAP

- 20 x Air Squats

- 15 x Sit-ups

- 2 x Rope Climb (4 x from floor)

- 400m Sprint

Additional Strength Work:

- Hang Snatch: find a 1RM

Then, EMOM: 10 rounds

- Odd: 3 x Muscle Up

- Even: 10y HS Walk

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136 Rt. 50 Seaville,

New Jersey  08230

(609) 309-7733