January 7th, 2019
Warm up
3 rds 1 min on assault bike
5 burpees
WOD
50 cal row
50 plate jumps (challenging height)
-THEN-
4 rounds
5 Med ball dead lifts (20/30)
8 3 sec descend push ups
10 goblet squats (w med ball)
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See AllWarm 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 wrack, overhead WOD 12 EMOM 3 wall Walks 5 burpees
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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 shoulder taps Strength: prep for WOD WOD For 20 min on the 4:00, 8:00,
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