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Thursday, January 16th

CROSSFIT

WOD:

For Time:

21-15-9

Russian KBS 55/35

Weighted Step Ups with MedBall 20/14

Weighted Sit Ups with MedBall 20/14


STRENGTH:

4 Sets Not For Time

10 Barbell Bent Over Rows

20 Band Pull Aparts

30m Heavy Farmer Carry

1:00 Plank Hold (any position)

SWEATFEST


For Time:

2K Row


Directly into 10 Rounds:

3 DB Hang Power Cleans

6 Pushups

9 Air Squats

CROSSFIT FOR SPORT


STRENGTH:

Deadlift

5 @ 60%

5 @ 65%

5 @ 70%

*After each set 10 Banded Good Mornings


WOD:

AMRAP in 12:00

10 Calorie Row

15 Deadlifts

10 Shoulder-2-Overhead


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