Friday, January 17th

Warmup: 10 minutes of

1 dumpster dash

2 forward rolls

3 box step ups 

4 kbs

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

Strength: 6 Rounds ~ not for time

3 Bench Presses (increasing load) + 6 dips

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

WOD: 4 Rounds for Time

20 KBS 70/55#

10 Alternating KB Single Arm Shoulder to Over-head 70/55#

5 Bar Muscle Ups

400 meter run

Joe Kusnitz