1.22.2019

SWOD (10 Minutes)
Practice your weights for Thursday’s WCQ 19.2A WOD
3 Rep Max Front Squat
3 Rep Max Shoulder to Overhead
3 Rep Max Thruster
(Do not go 100% of max but use this time to figure out your starting points and your goal for Thursday.)

WOD
For Time:
15-12-9-6-3
Burpees
25-20-15-10-5:
Toes to Bar

Directly into…

5-10-15-20-25:
Hang Power Clean (95/65)
Wallballs (20/14)

Spartan Option
25-20-15-10-5
Cal Bike
Burpees

Directly into…

50-40-30-20-10
Double Unders
Sit-ups

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