Warmup: 10 minutes of:

deadbug x 10,

bear crawl with dumbells x 10 meters,

reverse hypers x10

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Strength: OHS 5x3

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

WOD: 3 Rounds for Time:

20 KB Front Squats,

15 Pullups,

50 Calorie Row

Warmup: 10 minutes of:

shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10,

flat bench flies x 10

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

Strength: Bench Press 5x2

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

WOD: 4 Rounds of:

3 minute AMRAP of

20 KBS,

20 box jump and overs,

Rest 3 minutes between each round

———————————————————-

Endurance: Meet at ECF @ 530 am

3 Rounds for Time

50 Reverse Lunges

25 Calories on Assault Bike

50 Situps

Jan 20 MLK Day - Normal Class Schedule

Warmup: 10 minutes of:

Side Plank with rotation,

Banded lat pulldowns x 12

Burpees x 8

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

Strength: Deadlift 5x2 (Heavy)

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

WOD: For Time

50 Wall Balls

50 Medball Squat Cleans

50 Weighted Situps with Medball

50 Calorie Row