Friday, January 13th 2022

WARM UP

AMRAP x 6

-8/6 Cal Row/Ski

-8 Crossover Ts :

20 Hollow Hold

8 V-Ups

then

2 Sets

-6 Cat/Cows

-5/5 Thread the Needles

-6 Supermen

into

Coach Led T2B and HSPU Set Up

STRENGTH

EMOM x 10 alternating

-5-15 TTB – focus on straight legs

-5-12 HSPUs

METCON

8x

8 Push Press @ 75/55# (Rx+105/75)

4 lateral burpee over bar

4:00 “rest” – must complete 35/30 cal row during this period – slow and steady

5x

20 SL V-Ups (Rx+15 GHD sit ups)

10 P. Snatch 75/55# (Rx+105/75)

Complete another 35/30 cal row during this period – slow and steady

*score does not include last row 25min CAP