Saturday 1/23

As the storm approaches make sure to keep an eye out for any gym closing sir delays. As of now we are on the same schedule!

Fitness 

Skill 

A1. KB by side reverse step lunges 

10 per side X 3 sets 

A2. Elevated ring rows - 5 reps at 22x2 tempo X 3 sets 

Wod 

3 rounds for time 

20 KB swings (53/35)

30 cal row 

100 single unders

Performance 

Skill

A1. Barbell front rack reverse step lunges 

10/leg X 3 sets 

A2. Strict pull up max effort unbroken X 3 sets 

 

Wod 

3 rounds for time 

20 KB swings (70/53)

30 cal row 

40 Dbu