WOD
Ducky
21-15-9
Power Cleans (115/80)
Bar Facing Burpees
L2: 75/55, 15-12-9 BFB
L1: 55/35, 12-9-6 BFB
Flat Bench DB Chest Fly
4 sets: 12 reps
*Rest 1:00-1:30 b/t sets
Single Arm DB Kickback
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
BOX BRIEF
January challenge!
Dry January:
January is the perfect time to evaluate your relationship with alcohol. Whether you are cutting back or sober curious, going 31 days alcohol free can benefit everyone. Here are 5 benefits of not drinking alcohol for 31 days:
- You’ll look better
- You may lose weight
- You’ll sleep better
- You’ll feel better
- You’ll be happier
Lunge Challenge:
Rules for the Lunge Challenge:
- You must complete 20 lunges each leg (40 total) each day in September. That’s a total of 600 lunges each leg (1200 total) for the month (30 days).
- You can catch up (ex. doing 60 lunges if you missed two days) but you cannot do extra lunges to get ahead.
- You can do them anywhere (school, work, gym, church, grocery store, etc.).
- Lunges done in warm-ups and WODs count.
- Tally total reps on the whiteboard DAILY and keep a personal tally of your own.