Thursday, January 30th

CROSSFIT

WOD: 

AMRAP in 10:00

12 Ground-2-OH 35/25

14 Air Squats

16 DB Hang Power Cleans 35/20

20m Bear Crawl

STRENGTH:

3 Sets:

Max Reps Bodyweight Bench Press

Max Strict Ring Rows

Rest 2:00 between sets.

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SWEATFEST

TABATA

8 Rounds

:20 work/:10 rest

Sprints

Ground - 2 - OH

Ring Dips

Goblet Squats

Sit Ups

*Rotate stations after each :20

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CROSSFIT FOR SPORT

STRENGTH:

Push Jerk

5-5-5-5

Work towards a heavy 5 reps

WOD:

AMRAP in 15:00

15 Box Jumps

12 Sit Ups

9 Burpees

6 Sprints