1/31/17 Warm up: 1x 20 Jumping jacks 20 M. climbers 20 sit ups 10 push ups 10 ring rows 10 bridges w/bar Strength: Front squats 5 5 3 3 2 2 1 1 1 Building to a heavy single. Wod: AMRAP 12 4 Thrusters 95/65 Knees to Elbow (ascending by 2’s) example: 4 thrusters 2…

1/30/17

1/30/17 Warm up: 2x 10 jumping jacks 10 air squats 15 sit ups 16 walking lunges into a 100m run or 150 row 7-10 push ups 5 strict pull ups Strength: EMOM 8 even 12 seated db press 25/15 odd 16- 20 alt. db curls (10 each arm) Wod:AMRAP 15 12 burpees 10 hang power…