DON’T FORGET! Lots of awesome stuff this week.
Field Day Jorondpalooza!  Click here for details
4th Annual Holiday Anniversary Bash Click here for details
Awesome Deal On personal training. Limit one hour per person. Click here to purchase online
Awesome offer from Bernie on Nutritional Guidance. Click here! 
and last but not least, give the gift of fitness to friend $69 foundations classes! 4 one on one sessions made for a beginner to learn crossfit.

All righty then!

Warm up… lets burn some calls from all that bad food we ate and will be eating
Interval rowing or biking with a parnter
10 Minutes- Switch every minute

Strength-
Back squats-
Sets of 3
at least 6 sets to build up to a very heavy 3.
3,3,3,3,3,3 Keep going if you are done fast.. or hop on a bike or rower

Wod-
16 Minutes
1000M row buy in (800 meter run or 50 cal bike)
–Then-
Amrap
5 Thrusters 155/105 (want higher reps and lower weight do 75/55 for 10 reps)
10 Toes to Bar (sub 15 sit ups)
Run 200M