12 Jan Wednesday – January 13th, 2021

Posted at 19:55h in WOD by

In Gym

Strength/Skill/Prep 1:

  • Burpee Build

Strength/Skill/Prep2 :

  • Tabata
  • Hang Power Clean & Jerks 115/75

Metcon:

  • 18-15-12-9-6-3
  • Erg Calories of Choice
  • Bloomers 45/25
  • – = Plate Push

At Home

  • Warm Up:
  • Burpee Build
  • (or 3 sets of 12 Burpees)

Mobility:

  • 10 Iron Crosses
  • 10 Scorpions
  • 10 Glute Bridges
  • 10 Scapulas Push-ups

Metcon:

  • 18-15-12-9-6-3
  • Knee Jumps
  • Plank Walks
  • Russian Twists (L+R=1)
  • 1 Minute Wall Sit between rounds