Thursday, January 28th
Welcome Funmi!
Wamup: 10 minutes of
1 Dumpster Dash
2 Forward Rolls
3 Bench Presses
4 GHD Situps
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Buy-in: 10 minutes of Turkish Get-Up Practice
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Strength: Back Squat 3x10 One and a Halfs @ 50% BW
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WOD: Teams of 2 or 3
4 Mins Max Rep KBS 55/35# *one athlete performs movement - other athlete holds KB
5 Min Max Rep Wall balls 20/14# *one athlete performs movement - other athlete holds WB
6 Min Max Rep Knees to Elbows *one athlete performs movement - other athlete rests
7 Mins Max Calorie Row *one athlete performs movement - other athlete runs a dumpster dash
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Buy-out: 6x500 meter row ~ 2 min rest between each round
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Endurance: meet at ECC @ 6 am
1,2 or 3 x 2 mile repeats ~ 3 minutes rest between each round