Tuesday 20220111

Announcement

Happy Birthday Dylan Baker!!

Strength – Bench Press (1×1)

Bench Press:
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *

Workout – Metcon (5 Rounds for reps)

NO WAY HOME

5 sets (Every 4:00)
12 Toes to Bar
10 Burpee Box Jump Over (24/20)
12 Toes to Bar

TARGET SCORE
Target time each set: 1:20 – 1:40
Time cap each set: 2 minutes

SCALED OPTION
5 sets (Every 4:00)
12 Kipping Knee Raises
10 Up Down + Box Step Up (low box)
12 Kipping Knee Raises

Cooldown – Warm-up (No Measure)

1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)
* If time permits

 

Posted in WOD

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