January 17, 2019

Warm up

5 minute cardio

Then 3 rounds

6 swimmers

20 bird dogs

10 lunge and reach

10 cossack squat (1second pause at bottom of each rep)

Strength

22 minutes

Front squat

Work to a heavy triple

Between sets perfrom

10 banded hamstring curls

WOD

4 rounds

Minute 1

Max cals

Minute 2

Max wall balls

Minute 3

Max hang cleans

Minute 4

Rest

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