18 Jan Saturday, January 19th

Posted at 20:14h in Uncategorized by

Annual Team Paleo Challenge starts tomorrow, Jan 19th! Get more information about the challenge HERE.

8:30 am Lite N Tite

Strength:

    Take 5 min to work up to a weight for:
    E2MOM 10
    5 Strict Pull-ups
    AHAP
    Scaled: 3-5 negative pull-ups/ or 10-20 sec chin above bar hold

WOD:

    2 min on/ 30 sec rest-4 rds
    1 round =
    2 min:
    Row 250/200m
    DU for reps
    Rest 30 sec
    2 min:
    Row 250/200m
    Grasshoppers for reps
    Rest 30 sec
    Repeat 3 more times (20 min total)

9:30 and 10:30 am CrossFit

Strength:

    Take 5 min to work up to a weight for:
    E2MOM 10
    5 Strict Pull-ups
    AHAP
    Scaled: 3-5 negative pull-ups/ or 10-20 sec chin above bar hold

WORKOUT OF THE DAY

    20 min Partner AMRAP:
    20 OHS
    20 Pull-ups
    20 OHS
    30 Push-ups
    20 OHS
    40 Back Rack Lunges
    20 OHS
    50 Air squats

    Lv1: 65/45
    Lv2: 95/65
    Lv3: 115/85
    Rx+- Synchro pull-ups, push-ups, and air squats

    *share work as desired.
    *one person works at a time

**Note we will be retesting “Grace” on 1/31/2019**

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