January 24, 2019

Don’t foget tomorrow is our first Happy Hour of the year at Zone 28 aka Harmarville Lanes. Family, friends, sig O’s are welcome. Hope to see you all there!

CrossFit:

Warm Up:
3rds
8/8 Bottoms Up KB Press
10 Wall Drill
5 :02 Pause Push Press (Build)
10-8-6 Hang Power Cleans

Strength: Push Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 (Straight)
*Heavier than 1.16.19*

Skill: Row Review

Partner WOD: “CatDog”
500m – 400m – 300m – 200m – 100m
Row
15-12-9-6-3
Hang Power Clean (135/95)
*Follow the leader style*

BodyFit: 289

Warm Up:
Dynamic Warmup
10min WAMRAP
20 Double Unders / Practice
15 Squat Progression (Air Squat – MB Thruster – Wall Ball)
10 KBS – Build to working weight
10 DB Press – Build to working weight

WOD:
20min AMRAP
20 Wall Balls (20/14)
20 Ball Slams
20 Situps
20 DB Press – (40/25)
20 KBS – Russian (AHAP)
*Every 2min 15 Double Unders / Lateral Hops*