Friday 1/11/18


WOD: For total reps, 17 min running clock

Strength: DB Push Jerk 5 x 5 AHAP *Minimum 2 warm up sets

5 min AMRAP

10 Push ups

10 TTB

Rest 1 min 

5 min ARAP

10 cal bike

10 DB snatches (50/35)

Rest 1 min

5 min AMRAP

10 burpees

10 sit ups


Notes: Bike is preferred for WOD, however classes > 12 may utilize rowers.


Accessory: Choose a skill and perform at least 5 min practice
A) Double unders

B) Pistols

C) Muscle up transition