Tuesday, January 6th

Warm up:  500m row, followed by coach-led bodyweight drills and mobility for shoulders and hips

Skill: Muscle Ups, Handstand walking or shoulder taps and Toes to Bar

-12 minute free time to practice

-Modifications for beginners

 

WOD 1.  10 minute AMRAP

              -2 MU’s

              -4 Strict HSPU

              -6 Alternating lunges 95/65 (barbell in front rack)

 

Rest 3 minutes

 

WOD 2:  3x250m sprint + AMRAP T2B

              -90 seconds to perform a 250m row and max effort T2B

              -3 total rounds

              -rest as needed