Wednesday, January 24 WOD

‪Room 1 ‬
Warmup: ‬2 Rounds:
8/ea Cossack Squats
10/ea X-band Monster Walks
10s hold/ea Runners Lunge
10s hold/ea Hawaiian Squat
Then,
2 Rounds:
5 Jump Lunges
5 Tuck Jumps
5 Vertical Jumps
4x 50’ Shuttle run
*Take up to 8:00 to warmup Back Squat
Buy-In: 5 Sets: ‬
‪3 Back Squats @80% no tempo‬
WOD: 10:00 AMRAP: ‬
‪30 Double Unders/ 60 Singles ‬
‪20 Air Squats‬
‪10 Ring Dips‬
‪-rest 2:00, then immediately begin‬
‪4 Rounds For max Cals: ‬
‪20 sec. all out sprints on Bike or rower‬
– ‪Rest 1:30 between sprints‬

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