WARM UP 400m Run 1x w/out Barbell 10 Good Mornings 10 Air Squats 10 Lunges total Again with Barbell plus 10 Barbell Shoulder STRENGTH Front Rack Lunges from the racks with partners 12min EMOM Odd: Partner 1- 10 lunges total Even: Partner 2- 10 lunges total WOD 4 Rounds: 200m run 9 Deadlifts (135/95) 6

REMINDER!!!  If you have not complete your Benchmark for the “We Are Change Challenge”, you will have that opportunity following a brief meeting at 5 pm. WARM UP 3x: 250m Row 15 Air Squats 10 Push ups WARM UP Death by Thruster (95/65) Rx+ (115/85) WOD Teams of 3 AMRAP in 30 Min P1: 400M

WARM UP  Indoor Plyos Snatch Progression Warm Up ENDURANCE Shuttle Run Relay! 4 teams (2 on each side of pull up rigs) Relay style shuttle run race (each person must run 3X’s to complete) Red Poles are the Shuttle Marks WOD With a Partner: 5 Min AMRAP 15 Slam Balls (30/20) 15 Power Snatch (75/55)

REMINDER: Those of you who are participating in the “We Are Change Challenge”, be sure to grab a coach today and have them get your measurements and pictures.  Your last chance to do your Benchmark Workout will be this Sunday at 5:00 pm so please be sure to attend if you are able. WARM UP

WARM UP PVC Warm Up: 10 reps each X 2 Rounds Pass thrus Figure 8’s Twists (3-position) Good Mornings MOBILITY Post WOD Foam Roll WOD “Mary” 20 MIN AMRAP: 5 HSPU 10 Alternating Pistols 15 Pull ups

WARM UP Everett Warm-Up ENDURANCE Tabata – 4 Rounds for Total Reps: – Burpees – Jumping Squats – Mountain Climbers – Row (Calories) WOD 5 Minutes to Complete: 750m Row or 800m Run ME DL (255/155) – 2 Min Rest – 4 Minutes to Complete: 500m Row or 400m Run ME Power Cleans (135/95) –

REMINDER!  Today is the last day to sign up for the “We Are Change Challenge”.  Also, if you are already signed up, please ask a coach to take your measurements and pictures. WARM UP 5:00 Jump Rope Indoor Plyos SKILL 12 Min EMOM Odd Minutes: ME Alternating Turkish Get-Ups Even Minutes: 12 Alternating KB Snatch

There are still a few spots left in the “We Are Change Challenge”.  Sign up quick because Tuesday (tomorrow) is the deadline for signing up! If you are already signed up, here’s what you need to do THIS WEEK: 1) Get your measurements taken from one of our coaches. (Tape Measurements, Weight, Body Fat %,

Hey, We Are Change athletes!!! I can’t not wait for this challenge to get started. You must get your measurements and pictures done this week before or after class. As soon as registration closes on Tuesday January 13th. we will put together teams and your team leader will send you an email that will include

WARM-UP 2 Rounds of: 250m Row 10 Barbell Good Mornings 10 Barbell Back Squats 10 Barbell STO *Add light weight for round 2 STRENGTH 10:00 to find 3 rep touch and go power clean and jerk WOD For Time with a Partner 40 Burpees (each) 30 GTO (75/45 shared) 30 Burpees 30 GTO (95/65) 20