Saturday, January 8

Rebuild

A)
4 RFQ

1. Seesaw Press; 20X0; 14-18reps rest 15sec

2. Copenhagen Raise or Regressed Copenhagen Raise; 10-12/side
   (pause 1-2sec at the top of each rep) rest 60-90sec and back to 1
   *Regression - bend top leg 90 degrees

B)

Every 1:30 for 24 mins, alternating between:

5 Jefferson Curls, pick load @4442

15 Frog Pumps, pick load @1112 (focus on maximal contraction of your glutes during each 2 sec hold at the top)

6 Bat Wing Extensions @3333

25 Banded Overhead Tricep Extensions @10X0

Community WOD

AMRAP 30

W/Partner (Any split)

25 Box Jump Overs, 24/20 in

25 Wall Balls or Weighted Sit-Ups

25 Push Ups

25 Single Dumbbell Hang Clean & Jerks

1 Post Run