Jan 19, 20191 min read

1/18/19

Updated: Jan 21, 2019

warm up

3 rds

200m row

10 ball slams (10/20 lbs)

5 inch worms

strength: back squat

5x 10 (Start w air squat)

WOD

4 rds

20 air squats (or empty barbell)

15 sit ups (shoulders should pass over hips)

10 burpees

Recent Posts

Warm up 5 rounds 25 plank jacks 20 mount climbers 15 sec plank hold 10 super mans 5 sit ups Strength: 3 pos carry 6 sets w Farmer, front...

Warm up 2 rounds row 400 m 25 dbl unders 4 inch worms 30 second quad stretch Strength: 5x3 over head squat WOD 3 rounds 200m run 10 power...

Warm up: Row 3 min 2 rounds 20 butt kickers/20 high knees - 4 burpees 20 butt kickers/20 high knees - 4 wall walks 5 inchworms 10...