Friday 1/15

Fitness- 

A1. KB Front Rack Walking Lunges x 20 steps x 3 sets

A2. Bench Pull x 10 x 3 sets

A3. Partner Glute ham raises from floor x 8 x 3 sets

WOD

7 Min AMRAP

3/3, 6/6, 9/9, 12/12, etc....

Clean And Jerk (95/65)

Knees to Elbows

Performance-

A1. KB Front Rack Walking Lunges x 20 steps x 3 sets

A2. Bench Pull x 10 x 3 sets

A3. Partner Glute ham raises from floor x 8 x 3 sets

WOD

7 Min AMRAP

3/3, 6/6, 9/9, 12/12, etc....

Clean And Jerk (135/95)

TTB

Zone-

A1. DB walking lunges x 20 steps x 3 sets

A2. Single arm DB Rows x 8 each arm x 3 sets

A3. Single leg KB deadlift x 8 each leg x 3 sets

WOD

7 min AMRAP 

3/3, 6/6, 9/9, 12/12, etc

DB Thruster

Ab Mat Sit ups