Warm-Up:
Coach’s choice

WOD prep:
Prep the dumbbell snatch to WOD weight. Practice toes to bar reverse lunges and jumping jacks.

WOD:
Jumpin Jack Flash
Teams of 2. 1 athlete will work while the other rests. Athletes complete full rounds before switching.
AMRAP 30
6 Toes to bar
8 Dumbell power snatches Option 1 (50,35), Option 2 (40,25), Option 3 (30,20)
12 Dumbbell reverse front rack lunges. Option 1 (50,35), Option 2 (40,25), Option 3 (30,20)
14 Jumping jacks

Options for toes to bar:
1. Toes to chest height
2. Knees to 90
3. Toes to rig
4. 9 ab-mat sit-ups

Post WOD:
Agile 8

CFS Brief:
Day 6 WLC
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Still, time to sign-up for the 6 WEEK Whole Life Challenge, 7 HABITS, 1 BETTER YOU (Starts Saturday, January 18th)
– Last Minute Registration $59 January 13th to January 29th Click here to register for The Whole Life Challenge! (After registration, make sure to join the CrossFit Synergistics Team from your profile so we can all interact online.)