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
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.