Friday, January 23rd

Warmup: Athlete’s Choice

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

Buy-in: 1 minute max distance prowler push

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

Strength: Hex Bar Deadlift 6x3

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

WOD: OTM x 20 Minutes

Odd minutes: max rep deadlift in 20 seconds 95/65# (no bounce - must keep clean form),

Even minutes: max rep box jumps in 20 seconds 20/16"

Joe Kusnitz
Thursday, January 22nd

Warmup: Athlete’s Choice

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

WOD: Team Thursday: For time - only 1 athlete in motion at a time: Teams of 2 or 3 athletes

Karen

150 wall balls 20/14#

Randy

75 Snatches 75/55#

Annie

50-40-30-20-10

Double Unders

Ab Mat Situps

————————————————

Endurance: Meet at ECF @ 530 am

Same as Main WOD

Joe Kusnitz
Wednesday, January 21st

Warmup: Athletes Choice

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

Buy-in: Rope Climb Practice

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

Strength: Bench Press 5x5

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

WOD: 3 Rounds for Time

500 meter row

21 KBS 55/35#

12 Pullups

Joe Kusnitz