Thursday, January 23rd

CROSSFIT

Thursday, January 23rd

WOD:

AMRAP in 10:00

40 Double Unders

30 Sit Ups

2 Rope Climbs

STRENGTH:

4 Giant Sets:

10 Tempo Dumbbell Bench Presses

15 Weighted Hip Extensions

40m Sled Drag

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SWEATFEST

50 Double Unders, 50 DB Power Snatch, 10 Sprints

50 Double Unders, 40 DB Power Snatch, 10 Sprints

50 Double Unders, 30 DB Power Snatch, 10 Sprints

50 Double Unders, 20 DB Power Snatch, 10 Sprints

50 Double Unders, 10 DB Power Snatch, 10 Sprints

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CROSSFIT FOR SPORT

STRENGTH:

Shoulder Press

5 @ 55%

5 @ 60%

5 @ 65%

WOD:

With 10:00 on the clock:

Row 500m

20 Shoulder - To - Overhead

40 Deadlifts

20 Shoulder - To - Overhead

Max Calories on the Rower