Saturday 1/16

Fitness-

A1. Push Press x 5 x 4 sets

A2. Hollow Hold x 1 min x 4 sets

WOD

For Time-

5 Rounds

9 Thrusters (75/55)

9 Pull ups (Scale is jumping pull ups)

Then...

750m Row

Performance-

A1. Push Press x 5 x 4 sets

A2. Hanging L-sit hold x 45 sec x 4 sets

(Use box under feet and keep heels above)

WOD

For Time-

5 Rounds

9 Thrusters (95/65)

9 CTB pull ups

Then... 

1000m Row

Beginner (Friends and Family)

A1. Push Press x 5 x 4 sets

A2. Hollow Hold x 45 sec x 4 sets

WOD

5 Rounds

9 DB Thrusters

9 Ring Rows

Then...

750m Row