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Thursday 1/24/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

Workout Warmup:

10 min alternating EMOM

10 pullups/7C2B

25 DU’s

Workout and Endurance:

On the 5 minutes, 4 rounds.

Rnd 1: 60 Ball Slams + 20 Step Ups, 20”box for all.

Rnd 2: 75 Sit-ups, palms on the ground + 20 Step Ups

Rnd 3: Row 500/400m + 20 Step Ups

Rnd 4: 150 Double Unders + 20 Step Ups,

Score is total time to complete each round combined.


Lift and Skill:

Make up a lift and skill you missed this week.

Earlier Event: January 23
Wednesday 1/23/2019
Later Event: January 25
Friday 1/25/2019