January 24th, 2023

FIT

STRENGTH/SKILL

3 SETS OF 2 STRICT PRESS
WORKING AT 90-93% ACROSS

3 SETS OF 2 PUSH JERK
WORKING UP FROM LAST WEEKS
PUSH JERK 3’S

WOD

FOR TIME (20:00 CAP)
70/60 CALS ROW (50/40 CAL BIKE/SKI)
40 WALL BALLS
30 T2B
30 WALL BALLS
20 POWER CLEANS
20 WALL BALLS
10 MUSCLE UPS

D – choose a wb you can be consistent with throughout, pick a consistent target and get depth
F – 20/14 … 115/75
P – 20/14 …. 135/95

MU – sub for pull ups + dips
or pull ups push ups

COOL DOWN

1:00/side Doorway
1:00/side Sleeper
1:00 Cobra

BURN

SWEAT STEADY

EVERY 4X4
14 PUSH PRESS
20 BURPEES
14 RING ROWS
**GOAL 2:00-3:00 MINS A ROUND

CORE
4 SETS
1. 10 E/S SINGLE LEG HANGING KNEE RAISES
2. :30 EXTENDED PLANK
3. :30 BOAT POSE

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