Friday 1/24

WARM UP

3 rounds:

10 hanging shrugs

10 meter duck walk

10 meter broad jump

SKILL

Legless rope climb technique

10:00 practice

WORKOUT OF THE DAY

10:00 AMRAP:

3 bar muscle up

7 hang snatch

11 box jump over (24/20)

RX: (75/55)

55+: (65/45)

Lv2: (95/65)

*Scale to most difficult version of pull up.

ANYWHEREX

SKILL

Hip mobility

10:00 roll and stretch

WORKOUT

3 rounds for time:

1 mile assault bike

30 abmat situps

Rest 2:00