Monday, January 4th, 2021

Have any friends or family that are interested in joining the Defined community! 
D.M. Coach Cara for details. Cara@defined.training

Next Foundations, Starts Jan. 3rd & 17th

A.
Shoulder to Overhead Complex;
Strict Press + Pushpress + Push Jerk
– Building to heavy for the day
– Take 10 minutes
– (1+2+3)

B.
“First”

*Defined Benchmark WOD: Completed on the first Monday of every year since our opening 10 years ago!
20 Minute Amrap
5 X Thrusters
7 X Hang Power Cleans
9 X Sumo Deadlift Highpulls

*Using a weight that you can complete each round in 5 sets or less.

Choose your level of intensity:
Level 1: 20 minute Complete as many rounds and reps as possible, go hard, find a pace you can hold for the full 20 minutes with as minimal rest as possible.
Level 2: Complete a round every 90 seconds. Sprint to get it done, rest remaining of each round!
Level 3: Complete a round every 2 minutes. Sprint to get it done, rest remaining of each round!