Saturday, December 31
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-a647772b-7fff-3772-14b3-9ed8cceea8b5">"5 RDS of “Rowling”</span></p><p dir="ltr"><span id="docs-internal-guid-a647772b-7fff-3772-14b3-9ed8cceea8b5">250m</span></p><p dir="ltr"><span id="docs-internal-guid-a647772b-7fff-3772-14b3-9ed8cceea8b5">RD 1 Penalty-Air Squats</span></p><p dir="ltr"><span id="docs-internal-guid-a647772b-7fff-3772-14b3-9ed8cceea8b5">RD 2 Penalty-Strict Press</span></p><p dir="ltr"><span id="docs-internal-guid-a647772b-7fff-3772-14b3-9ed8cceea8b5">RD 3 Penalty-Up Downs</span></p><p dir="ltr"><span id="docs-internal-guid-a647772b-7fff-3772-14b3-9ed8cceea8b5">RD 4 Penalty-Jump Squats</span></p><p dir="ltr"><span id="docs-internal-guid-a647772b-7fff-3772-14b3-9ed8cceea8b5">RD 5 Penalty-Burpees</span></p>
Metcon
NYE WOD (Time)
For time w/ Partner:
Buy-In: 2022 m Row
Into..
31 Deadlifts (135/95lb) (60/45kg)
31 Hang Power Cleans
31 Front Squats
31 Shoulder to Overhead
31 Bar Facing Burpees
Into..
Cash Out: 2023 m Row
Buy-In: 2022 m Row
Into..
31 Deadlifts (135/95lb) (60/45kg)
31 Hang Power Cleans
31 Front Squats
31 Shoulder to Overhead
31 Bar Facing Burpees
Into..
Cash Out: 2023 m Row
30 MIN CAP
LEVEL UP OPPORTUNITY: (155/105lb) (70/50kg) (Strength Focus)
<p><span id="docs-internal-guid-915b3659-7fff-1a73-55c6-60d11bda4412">(Last seen 12/31/21)</span></p>
Cooldown
<p><span id="docs-internal-guid-93ee3bd5-7fff-378e-3720-ac23943aabf7">1:00 Pigeon Pose/Side</span></p>