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Thursday

22
Jan

Thursday

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SKILL

 

10 min AMRAP

 

30-40 Double Unders or :45 sec practice

20 Hollow Rocks + 20 Face Up Flutter Kicks

8-10 Strict Pull Ups or 5 Tempo Pull Ups @ 31A1

 

STRENGTH

 

4 Rounds of:

 

Strict Press x 6-8 reps

rest :20 sec

Ring Rows x 8-10 @ 2111 or Lying Barbell Rows

rest :20 sec

OH Walking Lunges x 30 steps (45/25)

rest :20 sec

 

(20 min cap)

 

WOD

 

EMOTM x 15 min 

 

Min 1 = 12 Front Squats (135/95)(115/75)(95/65)

Min 2 = 10 Burpees

Min 3 = 8-10 HSPU or 3-5 Wall Climbs