Friday, January 7

Warm Up:

3 Rounds:

30 Seconds Each

Single Unders

Active Samson

Air Squats

Soldier Kicks

Barbell Warmup

5 Back Rack Lunges (Each)

5 Pausing Back Squats

10 Elbow Rotations

5 Front Rack Reverse Lunges (Each)

5 Pausing Front Squats

SWOD:

Front Squat

5×5 w/ 2 second pause at the bottom

Start with moderate weight. Increase weight each set.

WOD:

AMRAP 5:

Buy In: 100 Double Unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)

Xpress:

800m Run

30 x Pull Ups

20 x KB Snatches (53/35)