Spike
Teams of 2
3 rounds
2000m/1750m Row
30 Synchro Dumbbell Front Squats (50s/35s)

Individual Option:
3 rounds
1000m/850m Row
30 Dumbbell Front Squats (50s/35s)

L2: DB’s (35’s/25’s)
L1: 1500/1200, DB’s (35/25)

Mayhem Mini-Pump – Shoulder/Glutes
4 Rounds
10 Barbell Strict Press @ moderate weight
10 Bottom-Up Single Arm Standing KB Press @ moderate weight
10 DB Snow Angel Raise @ moderate weight
10 GHD Hip Extension @ maintain quality
10 Band Pull Through @ moderate weight

-Rest 3 min b/t round-


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:

  1.  You’ll look better
  2. You may lose weight
  3. You’ll sleep better
  4. You’ll feel better
  5. You’ll be happier

Lunge Challenge:
Rules for the Lunge Challenge:

  1.  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).
  2. You can catch up (ex. doing 60 lunges if you missed two days) but you cannot do extra lunges to get ahead.
  3. You can do them anywhere (school, work, gym, church, grocery store, etc.).
  4. Lunges done in warm-ups and WODs count.
  5. Tally total reps on the whiteboard DAILY and keep a personal tally of your own.