Friday 1/12

WARM UP

3 rounds:
10 meter reverse bear crawl
20 hollow rocks
200 meter run

SKILL

L sit hold
Accumulate 1:00 on bar, 1:00 on rings, 1:00 on parralettes

WORKOUT OF THE DAY

EMOTM 30:00
Minute 1: 12 unbroken thrusters
Minute 2: 10 unbroken hang cleans
Minute 3: 8 bar facing burpees

*Weight increases at 6:00, 12:00, 18:00, and 24:00. If athlete fails to complete an unbroken set at prescribed weight during the required minute, the workout is over. Score total reps completed.

RX: (45/35) (65/45) (95/65) (115/75) (135/95)
55+: (45/35) (55/40) (65/45) (75/55) (95/65)

ANYWHEREX

SKILL

Hip mobility
10:00 roll and stretch

WORKOUT

20:00 AMRAP:
100 meter sled push
20 wall ball
20 medball russian twists