WEEK NOTES 📝 

🔷 The #800gChallenge kicks off on Monday, January 13th.  Get signed up through your ZP app to get back on track with nutrition!  More info on the blog here: https://crossfitbr.com/join-the-800gchallenge/

🔷 Winter gear is available in the online apparel store!  Go check it out here:  http://crossfitbr.mdiapparel.com

Amanda working through Toes-to-Bar

-Programming-

MON: Back Squat 10s then a solid triplet of Russian KB Swings, Wall Balls, and Pull Ups

TUE: Shoulder Press strength work then a lighter conditioning day with 200m Runs, Ab Mat Situps, and Strict Ring Dips

WED:  Hitting some heavier Power Cleans then a short burner-style workout of Thrusters and Bar-Facing Burpees

THUR: Starting with Gymnastics Upper Body Pulling strength and core work then Conditioning Intervals of 400m Runs.  Yep, we all need a run day.

FRI: Quick Deadlift strength to warmup then multiple AMRAPs of Deadlifts and Push Ups.

SAT: PARTNER WOD!  Lots of stuff going on in this one with Rowing, Hang Power Cleans, Runs, and Toes-to-Bar.