Thursday, January 14th

Athlete Warmup: Row, Run or Bike —> get the blood flowing

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Midline Work: 2 Rounds of

Hollow Rocks x 20

Supermans x 20

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Practice: Stone Practice // Stone to Shoulder

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Strength: Kettlebell Front Rack Lunge 5x20

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WOD: Teams of 2 Athletes

20 Minute AMRAP

100 Burpees - then with time remaining AMRAP

20 Double Unders

10 Alternating Dumbell Snatches 55/35#

*Athlete must complete entire round before switching

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Endurance: Meet at ECF @ 530 am

2 Rounds of —>

5 minutes to perform

50 Goblet Squats

max rep burpees with time remaining

rest 2 minutes

5 minutes to perform

50 GHD Situps

max rep ball slams with time remaining

rest 2 minutes

5 minutes to perform

50 Goblet Lunges

max 20 meter sprints with time remaining

rest 2 minutes