Thursday, January 24th

Warmup: 3 Rounds

12 Reverse Hypers

50 meter bear crawl

Run around the building


Strength: OTM x 12 minutes

5 Thrusters ~ Increasing Loads


WOD: “Hang in there Partner”

OTM x 20 minutes

Partner A: 5 Hang Squat Cleans 115/75# + 5 Burpees

Partner B: Hangs from pullup bar or rings while partner A is working.

**Swap each round

Partners must be hanging while the other athletes works

Both rest after the burpees are complete


Endurance: Meet at YMCA @ 6 am

Team Swim


Joe Kusnitz