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Wednesday, January 15th

CROSSFIT

STRENGTH:

Establish a 1RM:

Power Clean


WOD: 

For Time:

Row 500m

Then, 3 Rounds of

15 Deadlift 185/120

20 Wall Balls 20/14

SWEATFEST


AMRAP 20:00

15 Ground to Overhead

30 Double Unders/60 Single Unders

15 Pull Ups/Ring Rows

30 Skater Slides

15 SDHP

2 Rope Climbs

CROSSFIT FOR SPORT

WOD:

4 Rounds For Time

30 Double Unders/60 Single Unders

20 Slam Balls

10 Pull Ups/Ring Rows


STRENGTH:

3 Rounds Not For Time

10 Superman to Hollow Hold

20 Tricep Pull Downs with Band

30 Banded Pull Aparts


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