Leslie stopped between reps to strike a pose because her shirt is awesome! Words to live by: Do no harm, but take no S**T!


STRENGTH/SKILL:
1) Wide Stance Box Squats: 5×4 @ 70%
– Add 10# from last week if you were fast on all 5 sets.
2) Seated Box Jumps: 10 Total Jumps: Rest 60s.

METCON:
“Ring of Fire”
For time:
21-15-9
Overhead Squats (115, 75)
Pull-ups
*10:00 Time Cap*

AFTER PARTY:
Banded Hamstring Curls – 50 ea
V-Ups 3 x 10-15
_______________________________________________________________________________________________________________________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
Happy New Year’s WOD BootCamp
With a partner, complete for time:
31 SDHP w/KB (35, 26#)
31 AB Mat Situps
31 Jumping Pull-ups (or Ring Rows)
31 DB Push Press (25, 15#)
31 Burpees
31 Knee to Chest (or Leg Raises)
31 Mountain Climbers
31 Wall Balls (16, 12#)
31 KBS (35, 26#)
31 Flutter Kicks (both legs = 1 rep)
31 Box Jumps (or Step Ups)
31 Jump Ropes (Single Unders)
31 Squats w/Plate Extended (25, 15#)

AFTER PARTY:
Mobility!

QOD: What is the first country to celebrate New Year’s Eve each year?