Day

January 16, 2015

SKILL: 2 Resisted sprints WOD: 50 Cal. Row 40 Burpees over bar 30 Ground to Over head @ 95/65 20 C2B pull ups 10 Lunge...

LIFT: Press – 1 RM WOD: AMRAP in 15 20 KB Swings @ 24/16 kg 15 K2E 10 Touch plank

LIFT: Back Squat – 1 RM WOD: 3 Rounds 10 weighted step ups @ 45/25 10 push press @ 95/65

SKILL: Double unders 10-30 reps EMOM x 10 WOD: 150 KB Swings @ 24/16 kg for time – EMOM stop and complete 5 Box Jumps...