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Wednesday, January 8th

CROSSFIT

STRENGTH:

Spend 22:00 to establish a 1RM:

Overhead Squat


WOD:

AMRAP in 10:00

5 Hang Squat Snatch 115/75

10 Toes-2-Bar

30 Double Unders

SWEATFEST

In 4:00..

Row 400m

Max Ring Rows


Rest 1 Min.


In 4:00...

Row 400m

Max Burpees


Rest 1 Min.


In 4:00...

Row 400m

Max Sit Ups


Rest 1:00


In 4:00…

Row 400m

Max Sled Push


Cash Out:

1:00 Each Side Of Plank

CROSSFIT FOR SPORT

WOD:

21-18-15-12-9-6-3

Hang Power Snatch

Wall Balls

Sit Ups


STRENGTH:

3 Rounds

25 Hip Extensions/Empty Barbell Good Morning/Banded Good Morning

20 Single DB Box Step Ups

20m Each Side of DB Overhead Waiters Carry (Build In Weight)

10 DB Bent Over Row


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