Monday, January 11th

Warmup: 2 Rounds of

300 meter row

10 box jumps

20 lunges

10 med ball cleans

++++++++++++++++++++++++

Buy-in: 4x8 weighted ring rows

++++++++++++++++++++++++

Strength: 6xComplex ~ athlete picks weight

From the Rack- Bar on Back athlete performs the following complex without re-racking 

6 Lunge Steps + 6 Back Squats

++++++++++++++++++++++++

WOD: OTMx20 minutes of:

Odd Minutes - 20 seconds max distance row

Even Minutes - 20 seconds max distance run of 10 meters

++++++++++++++++++++++++

Sellout: 4 Rounds for Time

5 Shoulder to Over-head 185/135#

5 Bar Muscle Ups