Wednesday, January 15

There is no 1:30 pm class tomorrow. We will have morning classes, then the gym will be open at 4 pm.

Warm Up:

30 Seconds

Soldier kicks

Single Unders

Cossack Squats

Active Samson

Single Unders

Pausing Air Squats (3 Seconds in Bottom)

Active Spider-Man

Single Unders

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

SWOD:

Pausing Front Squat Complex

Build to a Heavy Complex:

1 Pausing Front Squat

1 Front Squat

WOD:

On the 4:00 x 5 Rounds:

30 Sit Ups

40 Double Unders

7 Front Squats (165/115)

*score is slowest round