“2019 Happy New Year WoD “

20 rounds for time

1 Power Clean and Jerk AHAFA 

9 One arm rack ,dB squats -partition the reps as needed

12 mb sit-ups (the months)

At the start or every 4min (the seasons)-including 0


Rx+:50du Rx:10kcal row/ski/ab L1:24 lateral jumps over the bar


Load suggestion:Rx+90-100/55-65 , Rx:60-75/35-45, L1:25-35/15-25kg

Dumbbell Load: 15/10kg

Medicine ball:9/6kg