Tuesday, January 4

Just the warm-up and WOD today!

Rebuild option available in each class as well.

XT Strength: 5:30pm

WOD:

Every 4 mins for 32 mins, alternating between:

Run, 400 m + 10 Strict Pull-ups + max rep Strict Handstand Push-ups

Run, 400 m + 10 Strict Pull-ups + max rep Ring Dips

Rebuild A

 3RFQ

Landmine Lunge Hold Row x 10-14 (5-7/each) @ 3111

Seated DB Z Press x10-14 @ 21X1

Rebuild B

3RFQ

Stationary Dips x 8-12 @2111

Landmine OH Get Up Lunge x12-16

XT Strength:

Push Press 3x5

Overhead Squat 3x5

Squat Snatch

15 min to work to a heavy single

3 RFQ

Speed skaters x :30

Weighted Squat Jumps x :30