Friday, January 17

Free Class Friday!!!

Warm Up:

200m run

Quad stretch

Knee to chest

Walking Samson

Walking Spider-Man

Side lunge

Broad jumps

High knees

Butt kicks

WOD:

Teams of 3 (30′ Time Cap)

Buy In:

600m plate relay

Then…

10 Rounds:

30 x KB Goblet Squats (53/35)

30 x HR Push UPS

30 x Box Jump Overs (24/20)

30 x KB Hang Clean and Jerks (53/35)

*one person working, one person resting, one person holding 45lb plate

600