Tuesday, January 10th

Warmup: 3 Rounds of 

2 forward rolls

4 wall walks

6 plank to prayer

8 leg swings 

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Buy-in: 4x12 Reverse Hypers 

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Strength: Deadlift 6x5 ~ Increasing Loads

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WOD: 10! of

KBS 70/55#

Box Jumps 24/20"

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Sellout: For Time

500 meter row

2 Rounds of:

3! Power Cleans 225/135# + 3 Ring MU's

then, 500 meter row

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Endurance: meet at ECC @ 6 am ~ Coach Joe

Run - Out & Back Continuous: 20 mins, 30 mins or 40 mins