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Thursday 1/11/2018

Chido

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

40 mountain climbers

30 jumping jacks

20 lunges

10 push ups

5 strict pullups

Workout warmup:

10 min EMOM

Dips, max set

Barbell Curls, max set

Workout:

25 Cal row
15 pullups, C2B if you can
15 push ups
20 cal row
12 Pull-ups, C2B if you can
12 Push ups
15 Cal row
9 Pull-ups, C2B if you can
9 push ups
10 cal row
6 Pull-ups C2B if you can
6 Push ups
5 cal row
3 Pull-ups C2B if you can
3 Push ups
Endurance:

Same WOD

Lift and skill, Make up a lift and skill you missed this week.

Earlier Event: January 10
Wednesday 1/10/2018
Later Event: January 12
Friday 1/12/2018