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Monday January 4, 2015


Warm Up:
50 Double Unders
50 ft Spiderman lunge
5 Parallette dips
10 burpee wall balls
10 Medicine ball cleans
5 Bridge up
20 sec box stretch
10 bb muscle snatch
10 bb snatch balance

Strength: EMOM
- Start at 95/65 and add 10-20lbs every minute for as long as possible. 

Wod: 15 min AMRAP
10 KBS (70/53)(53/35)(35/26)
10 Box jumps (24/20)
10 ring dips (banded)(dips off box)

Earlier Event: January 2
Saturday January 2, 2016
Later Event: January 5
Tuesday January 5th, 2016