Monday, January 17th, 2022

Coach led warm up

Mini band warm up

Then,

30 Jumping Jacks

5 Inch Worms + Push-up

10 Air Squats

5 Single-Arm Ring Rows / ea. Arm

Set 2:

30 Skier Jacks

10 Strict Press (45/35#)

10 Front Squats

10 Jumping Pull-ups or Ring Rows (regular)

Set 3:

30 Mountain Climbers

10 Thrusters (45/35#)

5-10 Pull-ups, Jumping Pull-ups, or Ring Rows

WOD

For Time:

50-30-20 reps

Thrusters (65/45#)

Pull-ups (mod: banded, ring row, or jumping)

*15 min cap

Post time to Wodify and Whiteboard

Recovery

Accumulate:

1:00 Alternating Scorpion Stretch

1:00 Couch Stretch / ea. Leg

Extra credit

ALT. EMOM 10 min of:

• :30 Unbroken Double Unders or practice

• 2 Wall Walks