30
Jan
Friday
SKILL
3 Rounds of
Row 12 Calories
10 PVC Sott Press or 6-8 HSPU
10 Ring Rows or 3/5 Bar Muscle Ups
STRENGTH
Bench Press
5 @ 65%
4 @ 70-75%
3 @ 80-85%
2-2-2 @ 90-95%
(18 min cap)
then…
3 Rounds of:
Front Rack Single Leg Split Squats x 6 each leg
:45 sec of Bicycle Sit Ups
Rest 1:00 min
WOD
EMOTM for 15 min
Min 1 = 12 Jumping Lunges
Min 2 = 10 SDHP (95/65)(75/55)
Min 3 = 20-25 Hollow Rocks