Monday, January 6th 2020

*Reminder - OC will be closed to host the CrossFit Level 1 Seminar on Saturday, January 11th and Sunday, January 12th. OC will be back to a normal schedule on Monday, January 13th.

WOD: 50-40-30-20-10 Lunges 70/53(single kb in front rack) and ½ burpees, 25,20,15,10,5

Strength: work up to a 3 rep box step up on a 12” box (use db/kb, barbell, safety squat bar, etc)

Accessory: 2x25 Groiners

Recovery: 50 calf raises standing on power rack


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