Friday, January 15th

The boys are back in town!

Warmup: 4 Rounds of

50 DU's or Singles

20 Over-head walking lunges with OLY bar

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

Buy-in: 6x4 Strict HSPU's

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

Strength: Front Squats 4x8

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

WOD: 5 min AMRAP 

5 HSPU's 

5 Pullups

5 minute rest

3 Min AMRAP

5 Pushups

10 ab mat situps

3 Minute rest

50 Wall balls for time 20/14#