2016-01-28 "Jack"

Thursday, January 28th, 2016

Meet upstairs
Warmup:
PVC stretch
100 Single unders
3 Rounds of 1 minute plank, 10 walking lunges

HERO WOD:
"Jack"

AMRAP 20 minutes
10 Push press
10 KBS
10 Box jumps

2016-01-27

Meet upstairs at 1610 hours

Warmup

Pair up on a rower
1 minute on the rower
1 minute at the bottom of the squat

4 rounds

Strength

Dumbbell Thrusters

10, 10, 5, 5, 5

MetCon

AMRAP 8

1 pull up
1 shuttle run (10, 20, 30--touch start line and distance line on each run)
increase by one pull up and one shuttle run on each round

2016-01-25 12 Minute AMRAP

Monday January 25th, 2016
(DOWNSTAIRS)

Warmup:
PVC stretch
200 Single unders

Strength:
Push press 5-5-3-3

WOD:
12 Minute AMRAP of

10 Deadlifts @ body weight
10 Wall balls
10 Pullups
10 Box jumps
10 KBS