Skill/Strength:
EMOM 10
1: 15 GHD Situps
2: 2 Rope Climbs
Metcon:
3 Rounds
30 Deadlifts 155/105lbs
20 Handstand Pushups
10 Front Squats 155/105lbs
-Rest 1 min after each round
-14 min cap
-Scale barbell to be able to do FS unbroken
Mandatory Mobility:
3 min quad smash per side
3 min hamstring smash per side
Optional Additional/Alternative Work:
21-15-9
Ski Erg Cals
-5 Sandbag Cleans after each round 150/100lbs
Thursday
January 9
Workout of the Day
5:15AM-6:15AM
Workout of the Day
6:15AM-7:15AM
Open Gym
7:15AM-8:15AM
Workout of the Day
8:15AM-9:15AM
Workout of the Day - *West Gym Only*
9:15AM-10:15AM
Open Gym
10:15AM-11:30AM
Workout of the Day
12:00PM-1:00PM
Open Gym
1:00PM-3:30PM
Workout of the Day
3:30PM-4:30PM
Workout of the Day
4:30PM-5:30PM
Workout of the Day
5:30PM-6:30PM
Workout of the Day - *West Gym Only*
6:30PM-7:30PM
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