Thursday, January 28th

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

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Midline Work: Plank Magic

Plank Hold for Max Time (record you best time now and retest again next week)

2 Rounds of

Plank Scorpion x 20

Plank with Hip Dips x 20

KB Good Mornings x 20

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Practice: Hanging Hollow Rocks

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Strength: Snatch 15x1

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WOD: 20 Minute AMRAP ~ Teams of 2 Athletes

1 Box Jump 24/20”

1 T2B

1 Snatch 115/75#

*Add 1 Rep Each Round

*Athlete must complete entire round before swapping

*Example: athlete 1 does 1 box jump, 1 t2b, 1 snatch:: Athlete 2 does 1 box jump, 1 t2b, 1 snatch —>then a rep is added to each movement

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Endurance: Meet at ECF @ 530 am

“10 4 10”

10 Rounds for Time

Stadium Style -> Cannot transition until all athletes are done at all stations

10 Box Jumps

10 KBS

10 Jumping Lunges

10 Plank ups

1 Dumpster Dash

rest station