Friday, January 13th, 2017

WOD:

Level 3:

AMRAP 4 Minutes:

30 Double Unders

10 Wallballs (20/14)

Level 2:

AMRAP 4 Minutes:

30 Double Unders

10 Wallballs

Level 1:

90 Single Unders

10 Air Squats

*REST 90 sec.

AMRAP 4 Minutes:

Level 3:

10 Kettlebell Swings (53/36)

10 Goblet Squats (53/36)

Level 2:

10 Kettlebell Swings

10 Goblet Squats

Level 1:

10 Russian Kettlebell Swings

10 Goblet Squats

*REST 90 sec.

AMRAP 4 Minutes:

All Levels:

10 Burpees

20 ABMAT Situps

ROMWOD

Inland Valley Strength

Strength:

1 X Snatch @90%

2 X 1 Snatch + 2 OH Squat (5secs. pause at bottom) @70%

4 X 3 Push Press + Push Jerk @65%

10mins. EMOM:

Odd: 10 - 15 Wall Balls

Even: 8 - 10 T2B