Wednesday, Jan. 11

Awesome work today! Lots of first timers and lots of people did Fran RX'd. It's a tough one and it was really fun and inspiring to watch you all attack it so hard. Now, let's keep attacking workouts like that. That intensity will pay big dividends down the road. Also, think about what was hard for you today. Was it the squat depth, the finish overhead or the pull ups? Maybe something else, but start figuring out what your weaknesses are and get to work on them. If you want help with anything please ask. We do our best to keep up with your progress, but I won't know what everyone needs to work on unless you tell me. I'll be happy to work with you before or after class. Thanks again for the awesome effort, I am having such a great time working with you all. Workout for Wed. Jan 11

Warmup 250 m row 3 Rounds 10 m Crab Walk 10 Inchworm Pushups 10 Good Mornings with barbell 10 Glute Bridges

Skill/Strength Handstand Practice

WOD 12 Minute AMRAP 8 Deadlift (185/135) 12 Box Jumps 40 m Bear Crawl

Cashout 100 Double Unders for time