Tuesday, January 14th

Warmup: 3 Rounds of

5 Bench press

10 pushups

15 calorie row

20 single unders

25 lunges

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Strength: 6 Rounds ~ not for time

3 Power Jerks + 20 Banded Pull Aparts

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WOD: 3 rounds for Time

1 Run around the Building

21 Box Jumps 24/20”

12 Deadlifts @ BW

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Endurance:

30 minutes of

Minute 1 - max row for 40 seconds

Minute 2 - max 10-meter spriint for 40 seconds

Minute 3 - max bike for 40 seconds

Repeat for 30 Minutes