Tuesday 1/9

WARM UP

EMOTM 10:00
5 knees to elbows
5 air squats
5 burpees

SKILL

15:00 to establish 1RM squat clean

WORKOUT OF THE DAY

10:00 AMRAP:
30 front squats @ 70% 1RM clean
30 toes to bar

ANYWHEREX

SKILL

Kipping pull up technique
10:00 practice

WORKOUT

“Filthy fifty”
50 box jumps
50 jumping pull ups
50 kb swings
50 walking lunges
50 push press (45)
50 knees to elbows
50 supermans
50 wall balls
50 burpees
50 double unders

Monday, January 8th, 2018 at 10:26 pm / WOD