There are so many things wrong with this picture. Leave it to James to find a way to make his workout easier!

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Attention: The Holiday schedule for this week will be as follows: Monday through Thursday will be the normal schedule. Friday December 31st there will be NO evening WODs. Saturday, January 1st The WODs will be at 9:00am and 10:00am. We will still have normal Sunday Open Gym. We hope you all have a Happy New Year! 

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Attention: The New Year Nutrition challenge Starts on Monday January 10th! We will be having a Q and A meeting on Tuesday January 4th at 7:00pm to go over all the details and answer  any questions you might have! Make sure to put your name on the board if you are interested in participating!
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WOD

“SAM’S JAM”

[Time Cap: 30 Minutes]
5 Rounds:
30/21 Calorie Row
1 Round of “DT”

Rest 2 Minutes Between Sets

Round 1: (185/135)
Round 2: (165/115)
Round 3: (155/105)
Round 4: (135/95)
Round 5: (115/85)

*Score = Time it takes to complete the workout

1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

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5FRx

TRAIN
[MIDLINE CHALLENGE]

A strong Midline is extremely important for safe training.
This week let’s try to pick 3 days to do some extra midline after class!

Workout 1:
3 Rounds for Quality
60 Second Hollow Body Hold
50 Flutter Kicks
40 Sit Ups
30 High Plank Shoulder Taps
20 Hollow Body Rocks
10 V Ups

1 Minute Rest Between Rounds

Workout 2:
3 Rounds for Quality
50ft Single Dumbbell Farmers Carry
15 Weighted Sit Ups

After Every Set. . .
Accumulate 1:00 in an L Sit

Workout 3:
3 Rounds for Quality
4 Eccentric Toes to Bar
(athletes can kip to get toes to the bar; then 0:05 count lowering legs)
12 Strict Knee to Chest (can be broken up)
1:00 Plank
0:30 Side Plank (each side)

1 Minute Rest Between Rounds