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Thursday 1/10/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

Workout Warmup:

10 min alternating EMOM

150 m run

10 kipping dips, ring preferred

Workout and Endurance:

For time:

40 Wall Ball Shots (20/14 lbs to 10′/9’)

20 Ring rows, RX+ elevated feet on 20” box jump. (standard for ring rows, rings no higher than your chest and feet must be directly below the bar they are hanging from)

10 Ball slams, 30/20

30 Wall Ball Shots

15 Ring Rows

10 ball slams, 30/20

20 Wall Ball Shots

10 Ring Rows

10 ball slams

10 Wall Ball Shots

5 Ring Rows

10 ball slams

Lift and skill:

Make up a lift and skill you missed this week.

Earlier Event: January 9
Wednesday 1/9/2019
Later Event: January 11
Friday 1/11/2019