Monday 1/19

Fitness

Strength: 

A1. Back Squat 

3 reps x 4 sets building if possible 

A2. Ring rows 

8 reps x 4 sets 22X2 tempo 

Wod:

18 minute Amrap 

15 box jump w/ step down 24/20

12 push press 55/35

9 knee to elbows

Performance

Strength:

A1. Back Squat 

5 reps (first rep @23x1 tempo) x 4 sets @70-80% 

A2. Weighted elevated ring rows 

10 reps x 4 sets 

Wod:

18 minute amrap 

15 box jumps 24/20

12 push press 75/55#

9 toe to bars