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Posted on January 10th, by jonah in Uncategorized. Comments Off on

Fitness WOD
1. 5 sets of
3-Sumo Deadlift Highpull
5-Single KB Thruster
(Goblet squat into overhead press with 1 kb using both hands)

2. 10min AMRAP
60-Bar Facing Burpees
30-Front Squats
10-Chest to Bar Pullups

3. 40-Ring pushups
(Scale to pushups if needed)

Performance WOD
1. (1-Power Snatch
2-SG Push Press
2-Snatch Balance)
5 sets @ 70%

2. 11.4
10 min AMRAP
60-Bar Facing Burpees
30-OH Squats 120/90
10-Muscle Ups
(Mu scale is 20-C2B pullups)

3. 40-Ring pushups

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